The "ultimate abdominal muscle training method" introduced this time does not take many hours endlessly, and you do not have to do any frustrated sit -ups (upper body) or crunch, so it is a complaint training.increase.In fact, it takes less time to realize the strong trunk (and the tight abs that you want).It takes just 15 minutes a day (in some cases it takes a shorter time).
This content is imported from {embed-name}. You may be able to find the same content in another format, or you may be able to find more information, at their web site.The trick to train your abs is to understand the theory that "abs are working, even if you are not training."A tight six pack is not just a proud seed.The abs and trunk supports your posture all day ...The abdominal muscles and trunk work, whether sitting or standing during the meeting, or when you are training other parts of your body in the gym.The trunk should not be rested when sitting in a chair, and should be on the engine, for example, a shoulder press that pushes the dumbbell on the shoulder, or when wearing a biceopus muscle curl, the correct posture of the torso.He works actively to keep it in.It takes no hours to build a trunk to make such a movement.If you focus on training that can be quick in 15 minutes, you will find various ideas.
It is meaningless to train only your abs.Then, it's just a part of the trunk.Rather, let's integrate the entire trunk and focus on training.In other words, all of the abdominal muscles, oblique muscles, spine extensions, and gluteus muscles are all functioned.In real life, the trunk moves overall in this way, and the entire trunk is used in the training introduced this time.
Understand what you can do to train your trunk in a limited time.
Here, let's consider trunk training based on four purposes.If you do all -directional trunk training, you can achieve these four purposes in some form, and you can do it quickly.
Because these four are almost associated with each other.
The entire trunk, including the abdominal muscles, the hip muscles, the oblique muscles, and the gluteal muscle, supports the spine and keeps it in a stable shape.By maintaining a supported posture in this way, you can not only prevent the waist from bending, but also to prevent the waist from being too warped.
Think of plank and hollow hold.When doing these training, you should have tightened your trunk muscles to keep the spine in a certain position.
The trunk also plays a role in twisting the torso.The movement of twisting the body to the left and right while maintaining the posture sitting in front of both feet is used with abs, oblique muscles, and waist and buttocks.The operation of twisting the body tends to be neglected, even though you do it every day, but there is no loss in training.In order to twist the torso by resisting the weight of the training machine, the trunk must be strong enough.If you think of training such as Russian twist (twisting your abdomen with a muscle training device), you will understand what the twisting of the trunk means.
The trunk does not twist the fuselage ... that is, it also plays the role of "anti -rotation".Let's try this movement.
… The trunk is to work to repel this pressed force, but it takes a lot of strength to keep an upright posture.If you are conscious of not twisting your body when doing trunk training, you will be able to acquire this strength.
As an example, applied training such as "Planck Reach", which extends his arm with a plank posture, and hollow holds with an imbalanced posture.
If you bend the spine, your back will hurt ... It is easy to blame such a basis, but this movement is not harmful.Due to the structure, the torso is made to flex the spine, and it is the abdominal muscles that control the movement.The important thing here is that the body itself controls the flexion of the spine.Do not intentionally bend the spine.Problems such as damaging the body only occur when the movement has not been controlled.
Related Story初心者でも自宅で「腹直筋」が鍛えられる筋トレBasic abdominal muscle exercise (sit -up) is an example of training that incorporates the movement to bend the spine.
Then, I will introduce an effective 15 -minute abdominal muscle training along with a video!Incorporate the four items described above into a 15 -minute muscle training that can be done every day.You can do it at home or at the gym because you do not need a place or muscle training device.Alternatively, you can do it after reinforced training or cardio machine training to burn your abs.
In the three trunk training introduced below, there is no need to count the number.But let's decide the time.The first two training will be done for 45 seconds and rest 15 seconds.
Only the last training counts the number of times.Take a break between each training for 1 minute.
… It's a simple movement, but when you're doing it, your heart rate rises more than you think, and your trunk is strong.Let's do two sets.
… If you do this training, the spine will bend more than expected and you will be able to keep the trunk from twisting it.Let's do two sets for each left and right.
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Finally, it is a muscle training that takes a posture as a Superman is flying in the sky starting from the Hollow Rock.After doing the hollow rock five times, he is prone, raises his arms and feet from the floor and performs a Superman pose five times.Next, go back on your back, reduce the hollow rock four times, four superman, and three times, and end it once at the end.When you take a superman pose, your abdominal muscles, waist, and muscles in the hall should be tightened to the limit.Take a break for about 1 minute per set, one minute for each set.
Related Storiesお腹・腕を鍛える「腹筋ローラー」の正しいやり方腰への負担が軽減できる、おすすめの腹筋トレ「デッドバグ」腹筋を美しく割る筋トレ、10分間のキツい腹筋トレーニングSource / Men's Healthtranslation / Shizue Muramatsu * This translation is an abstract translation.