Next, I will share my experience and knowledge with you: the exercise we want to do is very simple, that is, sit-ups (hereinafter referred to as sit-ups). Don't be discouraged. My method is very special. In the first few days, do anaerobic exercise before doing sit-ups. I ran for a week, and then I only did supine for more than a month. I want to make it clear that one week is not enough. Just remember that the longer you have to run, the better. You can slow down. Scientific research shows that fat doesn't start burning until 20 minutes after people start sweating, so run as long as possible to prepare for the next supine.
Next, I teach the landlord how to do supine. Various opinions on the internet may be better than mine, but mine is also summed up from many methods on the internet and I improved it myself. The landlord might as well try lying flat on the bed and bending his legs (there is an opinion on the internet that you should pinch your legs, but according to my personal experience, pinching your legs is not only not conducive to exercise, but also easy to lose balance. I have my legs apart. Then put your hands on your sides, not open your arms, but on your toes. Here, I want to make it clear that the general impression is that people hold their heads with both hands, but holding their heads with both hands is much more tiring than putting them in front, which may be a big blow to friends who just started exercising (it will not work if they don't do it for several times). I suggest you follow my method first, and then improve it if you think your head can bear it later. Anyway, I've been putting my hand in front of me until now.
There is a second point that needs to be explained, that is, the problem of feet. I have practiced abdominal muscles many times before, but I have to give up halfway. There is a simple reason. The more I feel that the effect is not good, the culprit is the foot-the foot can't be fixed. When it is strong, it is fine, and it can be guaranteed not to tilt up. However, when it is very tired, it is inevitable that it will go out of shape, resulting in poor results. When I first started practicing this time, I also found many friends online to find ways to arrange my feet. Slowly, I found that my feet were not only unstable, but also a good measure. As for the following.
In short, your feet can't be fixed, because once your feet are fixed, your other muscles, especially your leg muscles, will exert force when you do sit-ups, so the exercise effect of your abdominal muscles will be discounted, so do as I say, and after paying attention to these movements, focus on your stomach (I suggest you practice naked, if possible. Don't laugh, watch your muscles swell up and motivate yourself to work harder than anything else, right? ), and then there is the classic action-get up with your abdominal muscles, then lie down and get up again. . . . So to what extent?
This is the measure I mentioned above. There are two criteria: whether there is pain in the first abdomen, and whether your feet can be safely placed on the bed. If these two standards appear first, congratulations, the effect of this exercise will be achieved. Today's exercise is over. If the second criterion appears, you can choose to call it a day, or take a break and continue practicing. Well, it seems that I have told you all my experiences here, but I haven't, because there are two major problems that must not be ignored:
First, many people have such a question. I often see friends on the Internet who want to make detailed plans, such as making several at a time several times a day. My feeling is that others can't give this, because everyone's situation is different, but I can tell you some basic standards, which are enough for you: First, it is 72 hours, and 90 can be restored within 18 hours. Moreover, muscle growth will not be effective until the muscles recover to a certain extent, so it will only make your stomach ache if the abdominal muscles are still sore. It is suggested that the landlord practice three times a day at the beginning of each week, and do less each time. Just do a few more after you feel sore, and the frequency will be lower and lower. Finally, according to the muscle law, basically do it once every two days, but you must make sure that your muscles are sore and wait, not necessarily. When the muscles are no longer sore and feel a little "recovering from a serious illness", practice again. This rule, combined with the two criteria I mentioned above, can basically give you a little direction.
Secondly, there is a second big problem. After a period of practice, you may be pleasantly surprised to find that the small belly is gone and replaced by pieces of strong and sexy muscles. You can't help but be overjoyed, but if you look closely, it seems wrong. Why do I only have four or six abdominal muscles? I can tell you that this is generally the case, because the effect of traditional supine exercise on the lower four muscles is not as good as that of the upper two muscles, which is also a problem that occurred when I was about a month old, and then I found another way, that is, another way: it is very simple, lifting my legs. Lie flat on the bed with your hands stretched naturally and supported at your sides. Note that it keeps you balanced, not supported by your hands! Then raise your legs to about 45 degrees, and then you won't force your upper abdominal muscles. Then be careful not to put your legs down on the bed and lift them up when you are near the bed. Practice this for about two weeks, because you have the foundation of the upper four blocks (traditional supine is not to exercise the lower four blocks at all), and you can come out.