Any exercise, as long as it is done in the wrong way, is not fitness, but self-destruction.

As long as the abdomen is not stressed, the waist will compensate for the flat support and sit-ups, so the waist injury may be overcompensated! !

First of all, talk about flat support!

The flat support posture is wrong, and the waist will definitely be wasted!

● collapse.

Collapse will put too much pressure on your lumbar spine, which may lead to lumbar disc herniation in the long run.

● Time is too long.

Many people blindly pursue the length of time, but the extremes meet. After a long time, it will definitely lead to irregular movements and collapse! So when you can't hold on, just hold on for another ten seconds, not a few minutes.

Correct plate support diagram

Let's talk about sit-ups!

Sit-ups do great harm to the lumbar spine. At present, military training has banned this kind of exercise.

● Bury your head in your crotch when doing sit-ups.

It is not that the greater your range, the better your exercise effect, but whether you have trained the target muscle group.

Sit-ups, there is no need to get up too much, your waist muscles will be stressed.

Traditional sit-ups have little effect on the second half of the abdomen, and you will find that the abdomen is loose and the waist is tight.

So how can we exercise to the abdomen?

I suggest you give up sit-ups and exercise in another way.

Low abdomen

Pay attention to feel the abdominal force, otherwise the waist without abdominal force may compensate.

You will find that although the amplitude of this movement is very small, the abdominal muscles are always tight. One thing to pay attention to in this action is: don't hold your head too tightly, or you will hurt your cervical spine. Don't feel the pain in your neck without feeling it in your abdomen.

I hope I can help you ~

The whole abdominal muscle is divided into upper abdominal muscle, lower abdominal muscle and external oblique muscle. From the technical action point of view, sit-ups can exercise the upper abdominal muscles. To be honest, they are very stimulating to the upper abdominal muscles. Let's look at the action process.

Note that when the scapula is lifted from the ground to this angle, the stimulation to the upper abdominal muscles is very strong, and the whole body is in a very comfortable position. From a technical point of view, it is enough to do this, and it needs to continue to rise? Keep watching.

From the position in the first picture, combined with your own experience, you will find that this process is not the upper abdominal muscles, but the hip flexors. You just move the bent spine closer to the thigh, where the upper abdominal muscles have no strength at all and are not perfect.

I know you don't want to hear complicated theories. Let me briefly say here: if we do sit-ups for a long time, our hip flexors will become more and more tense. When we are nervous, our backs will become more and more painful.

So we take out the second part of sit-ups, only do the first part, and it becomes a belly roll, and that's it.

The action of belly rolling perfectly leaves the best part of sit-ups and removes the worst part.

Next, let's talk about flat support.

Technically speaking, flat support is a compound action, because you need to tighten the muscles of the whole body, from the upper body to the lower body, fixed in a line, and the stability is very strong.

But why do people have low back pain when they do flat support? It's simple, because they collapsed.

This collapse is not controlled collapse, but the core strength is not enough to keep the back straight and the body in a straight line, so don't blame yourself.

The solution is not to practice flat support first, but to practice other abdominal muscle training moves first. After a period of time, you will find that you can make a flat support smoothly.

Well, actually, it's just that I made a mistake and hurt my lumbar spine.

Although sit-ups are classic, it is difficult to grasp the correct and safe acupoints, which leads to some people's back pain and cervical pain. The relationship between abdomen and waist is antagonistic to muscle groups. When the abdominal muscles do not exert a good force during exercise, the lumbar muscles will compensate and even damage the lumbar spine during exercise.

Flat support is not as notorious as sit-ups. As long as the body stays straight, especially the abdominal muscles are tightened, the movements are standard and correct. Making a mistake, collapsing or pouting will hurt the lumbar spine.

In short, the abdominal muscles are not properly exerted, and any movement will hurt the lumbar spine. Even push-ups or squats.

Corrective measures: supine abdominal compression

Lie on your back, lift your legs and upper back, and tighten your abdomen until there is no gap between your waist and the ground. At this time, the abdominal contraction state is the correct stress state. Whether it is sit-ups or flat support, copying this state will not hurt the lumbar spine. On the contrary, the core muscles such as the abdomen will increase rapidly!

Sit-ups do great harm to the waist, especially to the lumbar intervertebral disc. When doing sit-ups, abdominal muscles contract strongly, which leads to a sharp increase in abdominal pressure, thus causing greater compression on lumbar vertebrae and intervertebral discs. When the body bends forward, the pressure is transferred from the posterior column of the lumbar spine to the anterior column. The anatomical feature of intervertebral disc is that it is thick at the front and thin at the back. Under strong pressure, the intervertebral disc is squeezed and moved backward, which is more likely to cause damage to the back. The above two points are the basis of sit-ups hurting the waist. In addition, sit-ups are frequent and rapid abdominal and lumbar flexion, and repeated actions increase the probability of disc injury. Therefore, it is not recommended for friends with lumbar spondylosis to choose this exercise method. You can choose the horizontal bar to lift your legs to exercise your abdominal muscles, and pay more attention to the back exercise.

Compared with sit-ups, flat support is much better, which can exercise most of the muscles before and after the human body, but we should pay attention to the standard of action and keep the body flat. Irregular movements, when the waist sinks slightly, the contraction of rectus abdominis muscle is weakened, and the effect of abdominal muscle exercise is reduced, but it has no harm to the lumbar spine and has a positive impact on the physiological curvature of the back; Pouting will increase the load of lumbar vertebrae and intervertebral discs, which is very undesirable. In addition, the movement from upright to flat support should be gentle and soothing. It is recommended to sit down first, then lie down, then turn over and get down, and then support. Don't suddenly exert yourself when you get up, especially for patients with lumbar spondylosis.

@ 丫丫丫丫丫丫丫丫丫, an independent Chinese medicine practitioner, is committed to the sharing of popular science and diagnosis and treatment experience of superior diseases of Chinese medicine.

The cause of the injury was "cold driving". Fitness people who want to be "old drivers" should understand why cars must be hot in winter. Hot driving is like warming up our bodies. After warming up with aerobic exercise, stretching and other training will not lead to "cold driving" at the waist and physical injury. It is particularly important to note that people who never exercise must go through various exercises for a long time before they can start to do the two fitness methods mentioned in the question.

1. There is something wrong with the lumbar spine, mostly people who don't exercise regularly, and second, people who do too little exercise, which leads to weak waist and abdomen strength and insufficient protection of the spine, leading to lumbar injury!

2. Exercise should be gradual! Long-term exercise is less, and sudden high-intensity exercise is easy to hurt, not only the lumbar vertebrae, but also the joints!

People who exercise regularly are injured, mostly because the action essentials are wrong. The pot should not be moved to the back!

Exercise is closely related to everyone's physical fitness, living habits and work nature. We should choose the exercise mode and intensity that suits us according to the above factors. Both flat support and sit-ups require a lot of waist strength. A lot of mechanical exercise itself will damage related joints. Coupled with some wrong methods and exercise intensity, healthy exercise methods will become the cause of health damage. Overweight people are not suitable for strenuous exercise, while people without exercise habits are suitable for exercise in different periods. Each exercise should be divided into groups in different time periods, and each exercise should be too long, which is beneficial to muscle stretching and blood circulation. If you find the problem of body joint injury, it is not good to do high-intensity exercise for a long time. Keeping warm during exercise is a kind of protection for joints.

I quite agree with this view. Don't leg press when doing sit-ups. It is said that it is not recommended for the elderly of all ages. You'd better do Pilates to exercise your abdominal muscles.

It's just that the practitioner didn't grasp the essentials and the posture was not standard.