Three misunderstandings in exercising abdominal muscles. In life, many male friends like to go to the gym to exercise abdominal muscles and receive professional guidance, but some like to exercise by themselves, but because they are unprofessional, they often fall into misunderstandings, which makes the exercise ineffective. Let's talk about three major misunderstandings in exercising abdominal muscles.
Three misunderstandings of abdominal muscles 1 Abdominal muscles have nothing to do with nutrition, and continuous abdominal muscles are purely a matter of "feeling muscles practicing". Even if you have a fixed menu and train on time, if you make some fatal mistakes, your abdominal muscles will not increase, but may decrease. Alfonso Moretti, a personal fitness expert, listed three common abdominal muscle exercise mistakes in Men's Fitness magazine, and taught bodybuilders how to correct them.
Error 1: Fixed foot
Many people think that fixing your feet can help you focus on your waist and abdomen when doing sit-ups or other abdominal exercises, but that may not be successful. "When you fix your feet in sit-ups, you may end up pushing your knees forward mainly with hip flexors rather than abdominal muscles." Coach Moreti explained.
How to correct it? Moreti suggested thinking from different angles: "In a tilted chair, lie prone with your back up and do reflective sit-ups." This action exercises more abdomen than gluteal muscles.
Mistake 2: Too much twisting.
In order to connect stronger and better-looking muscles, many people usually spend a lot of time doing weight-bearing twisting exercises instead of traditional waist and abdomen exercises. Exercise, including twisting exercise, is beneficial to strengthen the core muscles of the upper body. However, at the same time, we can't ignore the traditional abdominal exercises.
How to correct it? Moreti suggested that to ensure that abdominal exercises are not ignored, it is best to do various exercises in cycles. "First do sit-ups and other actions on the fitness ball to bend the body, pull the rope and turn around and other comprehensive fitness actions." He suggested doing 20 movements without rest.
Mistake 3: Limit the difficulty.
"To maximize abdominal fitness, you have to make progress, but most people usually stagnate." Moreti said. You don't always go to the gym to do the same kind of exercise. For the same number of times, you are more suitable to try different movements, different difficulties and different times.
How to correct it?
If you find that your exercise is no longer improving, it's time to reassess and make a fitness plan. "Gradually increase the challenge and try dynamic exercises such as hanging swing and balancing curve ball.
Three misunderstandings in exercising abdominal muscles II. Sit-ups are the best way to exercise abdominal muscles.
Reality: Shoulder ache, backache, but my stomach is still there.
Sit-ups, which have always been regarded as a magic weapon to obtain a flat and firm abdomen, have not been included in the "most effective abdominal fitness methods" of authoritative American fitness institutions. There is a simple reason. When we sit-ups, the movements are often not in place. Usually our backs and shoulders are full of strength, but our abdomen has not been really exercised.
After comprehensive evaluation of the effect of 13 abdominal fitness method, experts found the first three most effective methods, namely: riding machine (bicycle fitness device) training; Captain's chair (a bench with a 30-degree angle to the ground, you can lie on it and lift your legs for a few seconds to strengthen your abdominal muscles) training; Fitness ball training.
Improved version of sit-ups: Fitness instructors believe that in order to make sit-ups play a better role, we can try to make the following changes-only do 10 sit-ups per minute, and keep the upper body at a 45-degree angle with the ground for 5 seconds, which is much better than doing 60 times per minute.
Second, do abdominal exercises every day to build tight abdominal muscles.
Reality: There will always be a counterattack.
The formation process of abdominal muscles is exactly the same as other parts of the body, and it takes some time to shape. Because after a lot of training, the cellular morphology of muscle tissue has changed, but it has not been fully formed, and it usually takes 48 hours to complete the task of muscle "reconstruction". Daily abdominal exercise can certainly promote the burning of fat, but it does not leave time for the formation of abdominal muscles. Once the exercise is relaxed, the fat will immediately launch a "counterattack" and everything will be in vain.
Correct practice frequency: 1 3 times a week.
Third, high-density exercise will definitely double the effect.
Reality: breathless and out of position.
Do an action 100 times, can you get the effect of 1 times more than doing it 50 times? Fitness is not a simple accumulation of quantity, but should pay attention to qualitative changes. Take the "captain's chair" equipment training as an example. Many people will do dozens of them in a row until they are sweating and panting. According to the senior fitness coach, abdominal muscle training's key is to get his movements in place and need a proper pause. It is best to use 15 as 1 group, and do 2 ~ 3 groups at a time.
Ways to strengthen the effect: Make more changes during exercise, such as tying a small sandbag on your leg, and the effect will be different.
Fourth, strengthen the abdomen = waist.
Reality: I lost my waist and gained my stomach.
Many people confuse abdominal exercises with waist-reducing exercises, thinking that an action can both slim the waist and beautify the abdomen, but it is often thin the waist and fat the abdomen.
This is because it is much easier to lose the fat accumulated in the waist than to shape the muscles in the abdomen. Only by cooperating with diet, reducing the intake of high-calorie food, and insisting on corresponding training, can the "small waist" be seen again. The waist is thin, and the abdomen without special training is more "prominent". Don't expect a certain exercise to complete the dual task of strengthening the abdomen and waist at the same time. There is no shortcut on the road to losing weight.
Suggestion: practice step by step and don't believe in the "two in one" method.