Sit-ups and neck pain, it is most likely that your movements are not doing right.
In crunches, the trajectory changes from lying to sitting, and the lower back will leave the ground. The main reason for this is the flexion and extension of the hip joints. Therefore, the iliopsoas and quadriceps muscles are the main force-generating areas when the movement is completed. The abdomen does not use much force. This is why many people sit on 120 sit-ups every day, but the abdominal muscles are still not obvious.
The correct way to sit up:
Step 1. Lay flat on a carpeted floor or exercise mat and place your hands on both sides to stretch your legs.
Step 2. Slightly bend your knee and place the heel against the floor. If you feel your back is too bent or too tight, bend your knee a bit more until you feel comfortable. Do not force the back to cling to the floor.
Step 3. Place your hands behind your neck. If you put too high, you will compress the head and twist your neck each time you contract.
Step 4: Take a deep breath and contract the abdominal muscles as you exhale. The contraction tightens the muscles and naturally pulls the shoulders away from the floor. Keep your neck straight but do not strain and lift your body up to an angle of less than 30 degrees from the floor. Slowly lay the upper body back to the floor, exhale at the same time. Repeat 10-15 times.
The best way to lose weight
1, Roufu lose weight thin abdomen
After standing every day after the meal Roufu, clockwise 20, counterclockwise 20, so repeated 10 times.
Principle: Rubbing the abdomen can increase the secretion function of the gastrointestinal organs and so on, thereby strengthening the digestion, absorption and excretion of food, significantly improving the peristaltic function of the small intestine, excreting, preventing and eliminating constipation.
2, side crunches
The specific requirements for side crunches are:
(1) Lying horizontally, then placing your hands behind your ears; raising your legs, one leg away and the other straighten;
(2) The rhythm turns the body, and the upper body must also be twisted.
(3) Lift 10 times, change to the other side, and change the side of the lower back to one side, doing the same 10 times.
3, tummy walking method
The tummy walking method must first learn 'abdominal breathing method':
When you inhale, your belly bulges; when you exhale, your belly tightens. This is a necessary training for those who are practicing yoga or practicing vocalization.
Principle: It helps to stimulate gastrointestinal motility, promote the discharge of waste from the body, smooth air flow, increase lung capacity. When walking and standing, it is also necessary to reduce the abdomen, with the abdominal breathing, so that the lower abdomen is more compact.
Always remind yourself to 'reduced belly to lose weight'. You may not be accustomed in the first day or two, but you will see results in about two weeks.
Benefits: The lower abdomen will tend to be flat, and the walking posture will be more charming. For girls who want to lose weight in the abdomen, it may be better to combine the belly-dilution method with the belly-stretching walking method. I believe there will be a better thin abdomen effect.
