What are the methods of bare-handed abdominal muscle training?

Freehand training means that the patient exercises with both hands without any auxiliary tools. At present, there are many exercises that can be completed with freehand training, and the parts of the body that are trained are also different. When patients train their abdominal muscles with freehand training, they must pay attention to the skills. The hand's bearing capacity is limited. When exercising, they must pay attention to safety and avoid discomfort in the hands caused by excessive exercise. After the hand is injured, the exercise will be suspended, which will also have a psychological shadow on the patient's continued practice. Therefore, the training method is extremely important. So what are the methods of freehand training abdominal muscles?

The methods of bodyweight training for abdominal muscles are:

"Yuanbao" abdominal crunch

Movement essentials: Keep your back against the mat, lift your legs with your knees at 90 degrees, keep your thighs perpendicular to the ground, and gently stroke your hands behind your ears (do not cross your fingers and move your head). Exhale and roll up your upper body, keeping your back against the mat, and lift your shoulders as far off the floor as possible. Inhale and straighten one leg to about 50 degrees from the ground. At the same time, turn the arm and torso on the same side of the straightened leg to the other knee joint on the opposite diagonal side. Exhale and return to the original position and switch to the other side. Once you are familiar with the movements, you can perform them alternately and continuously.

Advantages: You can train the entire abdominal muscles and make the abdominal muscles develop in a comprehensive and balanced manner

Disadvantages: The neck muscles and iliopsoas muscles are more involved, and poor back flexibility will make it difficult to achieve the standard of the movement.

Number of sets: Complete 15-20 times alternately as a set, for a total of four sets. Rest for 30-60 seconds between sets.

Supine Crunches

Key points of the movement: Lie on your back on the mat, with your arms perpendicular to your body twice, palms facing down, and your legs naturally straight and perpendicular to the ground. When exhaling, use your abdomen first to roll and lift your pelvis, lift your hips off the ground, control and pause for 1-2 seconds, inhale and slowly lower your body (Note: your arms play a role in stabilizing the body and controlling the balance). Do not lift your head during the whole process.

Advantages: You can focus on the abdominal muscles, and the target muscles are obvious

Disadvantages: None. Weak abdominal strength will make it difficult to control the range of motion.

Number of sets: Complete 15-20 times as a set, four sets in total. Rest for 30-60 seconds between sets.

Leg raise and abdominal crunch

Key points of the movement: Lie on your back on the mat, lift your legs and control the height, pull your arms forward so that your shoulder blades are as far off the ground as possible, retract your jaw slightly, use your arms to pull while exhaling, and slowly lower your back while inhaling, keep your legs still, and repeat.

Advantages: It actively mobilizes more abdominal muscles and the target muscles are obvious.

Disadvantages: The iliopsoas muscle is more involved, which may cause excessive force on the waist.

Number of sets: Complete 15-20 times as a set, four sets in total. Rest for 30-60 seconds between sets.

Side Lying Crunches

Action essentials: Lie on your side on the mat, chest up and eyes straight ahead, elbows bent directly below shoulders for support, legs raised off the ground, exhale, use oblique abdominal muscles (internal oblique muscles are more important) to roll your knees upward, inhale to return to the original position.

Advantages: Focuses on the internal and external oblique muscles, stimulates weaker abdominal muscles, and balances core strength.

Disadvantages: More leg muscles are involved, making it difficult to control the range of motion.

Number of sets: Complete 15-20 times on each side as a set, then switch to the other side, for a total of four sets. Rest for 30-60 seconds between sets.

What are some ways to train abdominal muscles with bare hands? The training methods introduced in the above article can all train abdominal muscles. It is also difficult to successfully complete the movements with bare hands. When practicing, you must first master the essentials of the movements, and then familiarize yourself with them one by one and standardize the movements. Practicing these sets of movements every day is extremely effective for abdominal muscle training. It also has many benefits for the patient's health. At this time, the patient also needs to take in more nutrition so that he can recover quickly after physical exercise.