Abs is an item that many people are training now. Although there are many exercises to exercise abdominal muscles, it takes a long time to train the abdominal muscles using conventional abdominal muscle training methods. So some people began to use weight-bearing abdominal muscle training methods. So do you know what the weight-bearing abdominal muscle training methods that experts are practicing are? Let’s go take a look below!
Barbell Roll
We all know that there is a so-called "abdominal strengthening tool" It's called "Abdominal Wheel". In fact, in terms of the effect of exercising abdominal muscles, the abdominal wheel is not as good as using a barbell directly. If I really want to say that the advantage of the abdominal wheel is that it is less difficult, barbell rolling requires a lot of abdominal muscle strength, so if you have weak abdominal muscles, it is not recommended to try it (otherwise your waist will be easily injured) before doing this action. Remember to warm up first, start with a light weight or an empty bar, and then slowly increase the weight.
Hanging leg raise
This is an upgraded version of the traditional hanging leg raise, so to do this well, you need to first understand the traditional hanging leg raise Among the essentials of standard movements, special attention should be paid to the fact that when raising the legs, you should also lift the entire hip upward, so that you can exercise the abdominal muscles, otherwise it will only exercise the hip flexors. The same problem as the barbell roll is that this action is also relatively difficult, so it is not recommended for people with weak abdominal muscles to try it. Start with no weight-bearing exercises, and then slowly try to increase the weight (just put one between your feet) Dumbbells will do), and as your strength increases, the weight will increase.
Side plate tensioner rowing
First adjust the pulley to a low position, at a certain distance from the pulley (make sure there is still a certain amount of space when the hand is fully extended) Pull) into a side plank position, keep your spine in a neutral position, and then do a rowing position. The so-called anti-lateral flexion movement is to allow the body to bear weight while not bearing weight, and at the same time, the body does not fall to one side. This approach is very good for developing the lateral core.