In fact, there are many ways to exercise abdominal muscles. Many people are also aware of it. However, not many people really practice it. On the one hand, it is not adhered to. On the other hand, the action is not standard. Today, Xiao Bian recommends another action for everyone.
Correct roll-up needs ※
Abdominal adduction
Keep the abdomen adduction state, maintain the tension in the abdomen, it will not over-crimp the lower back to produce compensation.
Don't raise your neck
Don't use your hand or force your elbow to pull your neck. This will fatigue your neck muscles or cervical spine.
Roll and lift
Roll up your abdomen forward, as if you're folding your body, and you'll need to lift your shoulders and torso. Don't just take your head, neck and shoulder blades off the ground.
Keep small movements
Rolling belly is a small movement, there is no need to let your head touch the knee, just lift the upper body a few centimeters from the ground, to ensure that the force is completely concentrated in the abdomen.
Abdominal muscle training common mistakes ※
? Error 1: Force 'pull' neck
Many people put their hands behind their heads when they are doing abdominal muscle training. When the abdominal muscles are not working, both hands try hard to bring the upper limbs together. Sit '.
Pulling the neck with a hand pulls it into a vulnerable and vulnerable state. This is dangerous. This will not only be of no benefit to abdominal training but will also have a negative impact on the spine.
Error 2: If you do this exercise, you can practice abdominal muscles
The 'six pack' cannot be trained by a certain movement. You need to use multiple movements to stimulate the abs from different angles. Remember the beginning of the article? Abdominal muscle itself is not a muscle, it consists of rectus abdominis, abdomen Transverse muscle, external oblique muscles, internal oblique muscles.
Error 3: Practice too 'easy'
Long hours of practice but no effect? In addition to excess body fat, there is also a possibility that you practice too 'relaxed'. Once you feel that abdominal training starts to become 'relaxed', it is appropriate to increase strength and difficulty. The abdominal muscles feel new stimuli.
You can choose weight-bearing training. You can get good results with traditional weight-bearing groups of 8-12. You can also increase the number of times in each group, shorten the rest time between groups or increase the total number of training groups to increase training intensity.
Error 4: The more actions each group has, the better
Newcomers practice belly always pursue 'more and better' and slowly it becomes 'faster the better'. In fact, the pursuit of the number and speed will only let you unconsciously use inertia in training, this will make the abdomen The stimulation of the muscle is greatly reduced.
The quality of the action is what you should focus on. Here's a little trick to reduce inertia: Hold it at the top of the action, deliberately contract the abs, and slowly put it back.
Error 5: Bellying exercises can lose meat on your stomach
Just relying on these abdominal exercises can indeed enhance the body's endurance and make the abdomen more robust, but it does not allow the fat on the belly to disappear. If you want to lose weight, it would be better if you insist on aerobics and cooperate with abdominal training.
