Training abdominal muscles? Multi-joint compound exercise is the best

One of the principles of good weight training is to emphasize the "compound (multi-joint)" movements, and then use some single-joint movements as reinforcement.

　　Interestingly, when we talk about abdominal muscle training, we rarely see the concept of using compound movements for training. Many popular and common core training methods are movements oriented towards "single muscle groups", such as crunches and sit-ups!

　　However, research points out that when the "deltoid" and "glutes" need to be used in the exercise, the activation of the abdomen and waist muscles is the greatest. The conclusion put forward by the researchers A training content that integrates the activation of the distal muscle group will help maximize muscle strength, improve endurance, strengthen stability, reduce injury and maintain mobility. "

　　In other words, a comprehensive core training content, like other muscle groups, should emphasize "compound movements", and then strengthen with some single muscle movements.

　　There are two composite core training movements that integrate hip joints and shoulders. You can use them immediately to construct a stronger and more functional core. The movements are: One-handed dumbbell farmer walking (One Arm Dumbbell Farmers Walk and Dumbbell Plank Row).

　　One-handed dumbbell farmer walking

　　Lift a heavy dumbbell and place it on the hip joint on the right side of the body to maintain the natural arrangement of the body, the core contracts, and do not hunch the waist. Walk for 45 to 60 seconds, then rest for about 30 seconds, change to another point, and do the same for 45 to 60 seconds. A total of 3 to 5 sets are performed.

　　The dumbbells must be heavy enough, so you can only lift them for 45 to 60 seconds. In addition to training the core, this movement also exercises the grip strength. , so it is also a good action to improve grip strength.

　　Boat planks

　　As the name suggests, it is a planks combined with rowing movements, with both feet shoulder-width, and then the left and right hands begin to alternate rowing movements. During the entire action, do not let the body be offset or rotate the hip joints

　　Tip: The wider the feet stand, the lower the difficulty; the narrower the stand, the higher the difficulty, you can adjust it yourself, from a wider to a narrower one.