The most powerful fitness and muscle building exercises in 2011

　　every man Dream You want to have eight well-defined abdominal muscles like a bodybuilding star, but the most difficult thing to train in the human body is probably the abdominal muscles. The most popular and most respected abdominal muscle training method at the moment is nothing more than the well-known sit-ups. At this Asian Physical Fitness Exchange Conference, Helen Vanderburg, an international fitness lecturer from Canada and a former world synchronized swimming champion, explained to us the latest scientific abdominal muscle training method.

　　Helen Vanderburg pointed out that the human body's abdominal muscles can be systematically divided into three categories: local stabilizers, global stabilizers, and active muscle groups. These three types of muscle groups play different roles in the entire abdominal muscles: local stabilizer muscles are the basis of the entire muscle tissue. They control the neutral position and can continue to work under low resistance. It includes the deep multifidus, transversus abdominis, diaphragm, pelvic floor muscles and psoas muscles; the overall stabilizer muscle is responsible for creating the structure of the entire muscle group. It is relatively superficial and controls movements, especially eccentric contractions. It cannot work continuously. Including the superficial multifidus, internal and external abdominal obliques, gluteus medius, gluteus maximus and adductor brevis; the active muscles responsible for creating movements also play a role in controlling movements (especially concentric), and they are also unable to work continuously. It includes the erector spinae, rectus abdominis, obliques, rectus femoris, adductor longus, and part of the gluteus maximus.

　　Therefore, when training abdominal muscles, you must take into account all three and adopt different methods according to their characteristics.

　　In addition, we must also understand the importance of practicing correct posture. Everyone who has poor postural alignment and muscle imbalances will affect trunk movement and cause increased stress on the spine and surrounding musculature. You also need to consider the alignment of your pelvis and shoulder girdle when training your core.

　　Here’s how to go about it in detail exercise Abdominal muscles:

　　(1) Deep core stabilization - abdominal support. These are the foundation of all abdominal and core training. Stability training needs to be performed at a moderate pace with very light force. This allows training awareness to run through isolation and isometric contraction exercises. Deep trunk stabilizers include the transversus abdominis, pelvic floor muscles, some internal obliques, and the diaphragm. Specific examples of exercises include: prone (abdominal part lifted), supine (internal units independent).

　　(2) Core stabilizing muscles - weight-bearing. These are used to train the muscles against resistance and to stabilize the spine. These are mostly very high-intensity exercises that require greater internal awareness and more activity in the internal and external obliques. During the exercise, avoid using the rectus abdominis for stabilization, otherwise it will not have much effect. At the same time, you can also intuitively find that when the rectus abdominis plays a major role in exercise, it will obviously swell and protrude, so when practicing, you should promptly confirm whether your posture is correct and the movement essentials are appropriate. Specific examples of exercises include arm raises and heel slides, "Dead Insect" pose with knee raises, single-leg and double-leg circle poses, and more.

　　(3) Stability in activity - activity. These are primarily designed to increase trunk movement while challenging core stabilizing muscles. Specific examples include: single-leg extension curls, full-range abdominal roll-ups, side-lying roll-ups, side support plus side bends, and back bridges, preferably with leg lifts on the back bridge.

　　(4) Complete trunk movement - complete. These are functional exercises that challenge the core stabilizing muscles by incorporating movements into a complete trunk movement. Key examples are: standing spine roll, one-leg squat, and lunge with reverse torso curl.

　　In short, it must be clear that if you want to have sexy abdominal muscles, you can't "block one eye", but you must connect the entire torso and every muscle on the body.