Abdominal muscles also play an important role in the activity and stability of lumbar spine, and can also control the activity of pelvis and spine. Abdominal muscle weakness may lead to pelvic forward tilt and increase the physiological curvature of lumbar spine, increasing the chance of low back pain.
Second, the production of abdominal muscles: abdominal muscles are produced through constant exercise. Abdomen is the most easily accumulated part of human body fat, and it is also a difficult part to practice. Some people do hundreds of sit-ups every day, but the effect is not obvious.
The reason is that the abdominal muscles are covered with a thick layer of fat. If you don't exercise properly, you will only get to the muscles below the fat, but you won't let the fat burn fully. Frequency: Abdominal muscles are different from other muscle groups and must be stimulated frequently, at least four times a week, each time about 15 minutes.
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Precautions for abdominal muscle exercise:
1, sit-ups: Lie flat on the ground, put your calves on the bench, and use the strength of your abdominal muscles to do upper body sit-ups. Don't stretch your head too far and touch your legs when doing the action, so your back will leave the ground and your hips will share the work that should be done by your abdominal muscles.
When recovering, the shoulders slowly fell back to the ground, and the abdominal muscles were always tight. When doing this action, many people like to put their hands behind their heads, but when sitting up, the role of their hands is only to pull their heads forward, which is not helpful for practicing abdominal muscles. Putting your fist on your chest is different.
2, sit-ups: This is an advanced action, but it is also difficult, but you can practice the upper abdomen and lower abdomen at the same time. Lie on your back on the ground, with your right leg bent and raised, and your lower leg parallel to the ground.
Put your left foot on your right knee, gently hold your head with your hands, contract your abdominal muscles and lift your upper body. At the same time, raise your hips and start sitting. When recovering, don't touch the ground with your shoulders and lower your hips slowly, so that your abdominal muscles are always in a state of tension and contraction. Change your left leg after you finish, and do the same.
3, reclining and sitting up: practice the external oblique muscle. Lie on your back with your knees bent and put aside. The shoulder on the leg side extends horizontally. Open your fingers and hold the ground. Bend your elbow with your other arm and gently hold your head with your hand. When sitting up, don't rotate your torso and don't move your legs. The prone position outside the abdomen is completely tightened, and the shoulders should not touch the ground when recovering. And do the same thing on the other side.
4, special effects sit-ups: people with obese abdomen can do special effects sit-ups, which is ideal for reducing abdominal fat. At the beginning of the movement, the athlete needs to lie on his back at the end of the bed and lean out of the bed below his hips. After lying down, bend your knees gradually and put your thighs above your abdomen. Open your hands horizontally at your sides, and then put your palms under your hips. Then the abdomen forcibly drives the legs and straightens forward at a speed of slowly counting to 10.
Baidu Encyclopedia-Abdominal Muscle Practice Tips
Baidu encyclopedia-abdominal muscles