我需要哪些腹部练习？

jacky

From what I have seen, most people know plenty of different ab exercises. What is lacking in people’s ab routine is proper balance of different ab exercises so that you have equal emphasis on all the muscles in your trunk.
Anybody who hangs out in our ab area will see crunches and sit ups being the most dominant exercises in any ab routine. Without proper muscle balance in your routine, you are setting yourself up for postural deviations, and maybe injury, in the long run.
So how do you ensure proper muscle balance in your ab workout: A simple method is to divide your exercises to movements. The basic trunk movements are: Flexion, Extension, Side Flexion & Rotation.
FlexionFlexion is basically rounding your back. Most ab exercises, like sit ups, crunches, sit ups with a ball, & leg raises fall in the flexion category. No muscle in the human body has endured so much torture and pain as the rectus abdominus (front ab muscle). And there is no end to it seems.

Tight abdominal muscle can pull your rib cage down and give you a hunch back posture which is common in many folks.  
Extension Extension works your lower back and is the opposite of flexion, as in leaning back or arching your back. Unfortunately, this movement is the most ignored in the gym. Functionally speaking, your low back is part of your trunk musculature. 85% of the adults end up with low back pain in their life. Strengthening your low back is one way to sneak into that 15%.

Side FlexionSide flexion or Lateral Flexion involves side bending.



Rotation As the name implies, it involves rotation of your trunk.


If you do one exercise for all the above movements, you covered every inch of every muscle in your trunk. If you need variey, and everyone does, do these movements in sitting, standing, lying, or hanging. Exercise variety is as easy as that. Conclusion

• Your assignment is to divide your ab exercises into the above movements and see which movement is lacking and which is over emphasized.
• Add or subtract exercises or sets until you attain the right muscle balance, harmony, joy, and world peace
  

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