Feet: Feet are hip width apart and placed on the ground. Be careful not to hook anything with your feet to stabilize your body, because this will reduce the training effect of abdominal muscles.

Abdomen: Pay attention to the feeling of abdominal muscle contraction. Keep the abdominal muscles contracting during the whole movement, so that you can exercise the transverse abdominis, which is a kind of fine muscle that spans the abdomen. Strong transverse abdominis muscles can help you get a tight abdominal shape.

Head: Keep your head and torso straight. If you turn your head to both sides, it will fatigue the neck muscles and increase the risk of injury. ) look ahead. If you keep your eyes on your knees during exercise, your head will lean forward too much.

Hands: Don't cross your hands behind your neck, or your neck will be easily pulled, causing discomfort. Put your empty fists behind your ears, or cross your hands on your chest.

Mouth: Just breathe normally. Exhale when you get up and inhale when you put it down. Exhale forcefully when you get up will affect the strength of your movements. Exhale slowly.

Shoulders: Many people are used to holding out their chests when doing movements. Although this can make the movement easier, it also increases the pressure on the upper back and neck and reduces the effect of abdominal muscle exercise. During exercise, we should try our best to make the chest close to the pelvis and always keep the shoulders and upper back naturally stretched.

Lower back: The coccyx and lower back should always be in contact with the floor. If your lower back leaves the floor, you are not exercising your abdominal muscles alone.

Back: The lifting angle of the upper body should not exceed 450, otherwise muscles other than abdominal muscles such as buttocks and leg muscles will participate in the exercise.

The truly perfect abdomen is to make the lines of abdominal muscles obvious, not only forming "small six blocks", but also the shape of external oblique muscle is obvious, and there is no fat on both sides of the waist. This highest level can not be achieved by doing sit-ups every night, but requires more skills.

This magazine continues to launch a series of wall charts of training courses, each focusing on a specific muscle group and introducing the corresponding exercise methods. Attention in this issue: tuck in your abdomen and sit up straight.

Abdominal muscle training Raiders

Do you know that?/You know what? Do you know that?/You know what?

Your abdominal muscles may be the best, but if you don't lose thick abdominal fat, you can't see the outline of your abdominal muscles at all. Then you need to arrange the training plan reasonably (strength training and aerobic training), and it is best to choose those exercises that train abdominal muscles alone and strictly control your diet. In a training, it is wise to train abdominal muscles at last, because abdominal muscles can stabilize the waist in many other muscle groups, so it will not affect the training of other parts.

Main training action: The most popular abdominal muscle exercise action is sit-ups, which is the most effective means to carve abdominal muscles. (Translator's Note: The "sit-ups" introduced in this article are different from the familiar "sit-ups". Standing on your back is a direct and independent movement of abdominal muscles; Sit-ups will cause relative movement between the legs and pelvis, thus reducing the exercise effect on abdominal muscles. )

How to do sit-ups

Lie on your back on the floor, knees bent, feet flat, about hip width apart. Put your hands on your sides and touch your ears. When you begin to exhale, slowly lift your head and upper body close to your knees, keep your upper back off the floor, and keep your coccyx and lower back always touching the floor. Imagine that your chest is close to your pelvis, as if your abdomen is an accordion. At the highest point, stop for a minute, exhale back to the starting position.

Some precautions:

Leg lifting is more effective: traditional sit-ups focus on the upper part of rectus abdominis, that is, the "small six blocks", but at the same time ignore the lower part of rectus abdominis. In order to exercise to the lower part and keep your knees bent, don't put your feet flat on the ground, but raise them about ten centimeters from the ground.

The method of helping yourself to do sit-ups and the position of your hands determine the difficulty of the exercises to some extent. If you have difficulty doing the last movement, try to move your hand from behind your ear to your chest. This lowers the position of the upper body's center of gravity, so that you can do it once or twice more, and the abdominal muscles are also stimulated more.

With the increasing load of training, you may find it easier and easier to practice, and the self-weight of your body may not provide enough resistance for practice. At this time, it is necessary to use additional loads such as barbells, fitness balls or pulley tensioners to further exercise abdominal muscles.

The benefits you will get.

More motivation! Exercising abdominal muscles with turning movements can significantly strengthen the turning ability in throwing, punching and swinging arms.

Better posture! Excessive running will make the muscles in the lower back stiff, and the spine will deviate from natural bending. Strengthening abdominal wall muscles can correct this imbalance and effectively improve physical function.

Less pain! The weaker the abdominal muscles, the greater the pressure on the back muscles. Strong abdominal muscles can help you balance the external load and protect your waist from strain.

Better protection! Most abdominal exercises can exercise the transverse abdominis, which can protect the internal organs as a thin layer of abdominal muscles.