There is always someone keeping working out (part 7)(Original) /总有一个比你忙，比你穷，比你老的人在健身（七）

mrpointp (74)in #cn • 7 years ago (edited)

If you want to select the most charming muscles of the body, maybe abdominal muscles will get the first prize. I believe that most boys have had tired or are trying to pursue six chocolate-like abdominal muscles. Actually practicing abdominal muscles is not only for the sake of beauty, but also will enhance your core strength (referred to in my posts---part 4).
But the world is always fair. The more beautiful it is, the more you will pay. To train abdominal muscles and maintain them can be the most difficult. In order to own perfect abdominal muscles, anaerobic training, aerobic training and proper diets, are the correct ways!
如果要评选一个全身最迷人肌肉，那腹肌当然数第一。我相信大多数男生都曾有过或正努力追求拥有六块巧克力般的腹肌。实际上常常练习腹部肌肉不仅是为了美观，而且会增强你的核心力量（文章四有提及核心力量）。
但是这个世界永远是公平的，越美好，那么付出的就会更多。腹肌可谓是最难练最难保持的肌肉之一，要想练出好的腹肌，无氧训练加有氧训练以及正确饮食，才是腹肌的正确打开方式！
Today, I will share some good suggestions for doing this.
今天，我为大家带来一些好的练习腹肌建议。

First of all, abdominal muscles mainly consist of the rectus abdominis, external oblique muscle, abdominal oblique, transverse abdominal muscle, abdominal training. Rectus abdominis is that we often talk about six or eight abdominal muscles. Abdominal oblique muscle is on the edge of the abdomen, and abdominal oblique is next to the abdominal oblique. Abdominal transverse muscle is beside the rectus muscle.
As more details are needed, the way of training will be divided into two parts. Today I will focus on the anaerobic practice for abdomen.
(Following is the specific location of the muscles. It’s my girlfriend :)
首先，还是普及一下腹肌的构成，主要以腹直肌、腹外斜肌、腹内斜肌、腹横肌。腹直肌就是我们常常谈及的六块或八块腹肌，腹外斜肌处于整个腹部的边缘，腹内斜肌紧挨着腹外斜肌，腹横肌处于腹直肌的旁边。
由于内容较多，腹肌讲解会分为两次。今天主要带给大家带来腹肌的无氧练习动作。
（下面展示具体位置图解，不是借的图，是我女朋友）

HINT: Doing sit-ups is one of the most common ways to practice abdominal muscles. However, it will bring harm to the lumbar spine,so it is not actually recommended to everyone.

小提示：仰卧起坐这个动作是练腹肌最常见的方式之一，但由于会给腰椎带来伤害，所以不建议大家使用。

Kicks ranks the first which can make the abdominal muscles fully adapt to the activity. ATTENTION:the hands are only used to adjust the balance of our body. Do not support the upper body by using hands. Instead,try to exercise abdominal muscles. Complete two groups and each group is for about 15 times. (Lower abdomen)
蹬腿这个动作，较为轻松，排在第一个可以让腹肌有适应的时间。注意，手只是用来调整身体平衡，不要用手的力量来支撑上半身，尽量运动腹肌力量。完成两组，一组15个左右。（下腹）

I like this action best. To finish it, the most important thing is to focus on the rectus abdominis and do not borrow the waist force, which is not the key point and may injure lumbar spine. Then use your fingers to touch the knee. Slow down your speed feel the slight change of abdominal muscles. Complete two groups and each group is for about 12 times. (Upper abdomen)
卷腹摸膝这个动作我很喜欢，这个动作最重要的是将注意力集中在腹直肌，千万不要借用腰力，这不仅练不到位，还会上伤腰椎。手指摸指膝盖即可，不必过多。收放时速度都要放慢，感受腹肌的“撕裂感”。完成两组，一组12个左右。（上腹）

Leg lifts seems simple, but when you really try, you will feel that your lower abdomen and legs won’t belong to you ! The legs can not touch the ground when falling, which will relax the muscles. Fold and unbend your legs just like the picture above. To be honest, It’s better to have a fitness partner. whenever your legs reaches the same height as the picture. Your partner push a little hard to shoot your legs down, the effect of which is better. Complete a group for 30 times. (Lower abdomen)
抬腿这个动作看似简单，但当你真正尝试时你就会感觉自己的下腹部和腿部已经不属于自己了！这个动作开始后，腿下落时不能触碰地面，这会使肌肉放松，腿并拢且伸直，头贴在地面，腿不需要太过高，与图片相仿即可。其实这个动作最好能有个健身伙伴辅助，每当你的腿高度达到和图片差不多的高度，你的伙伴稍用力将你的腿往下拍，效果更佳。完成一组，一次30次。（下腹）

Crunch musculation is a bit more difficult than before. Use your left hand to touch the right knee and your right hand to touch the left knee, as is shown in the picture. Complete a group for 16 times. ATEERNTION:Each time contains both sides of touching the knee. (Upper abdomen, abdominal oblique)
卷腹左右摸膝是第二个个动作的升级版，卷一次腹只摸一只膝盖，左右交替，左手摸右膝，右手摸左膝。完成一组，卷一次腹算一个，一组16个。（上腹、腹斜肌）