Healthy abdominal chakras are usually used by fitness doctors to exercise abdominal muscles. There are many videos about healthy abdominal muscles on the Internet. You can search for it yourself.
Why don't I suggest beginners to practice healthy abdominal muscles?
1。 A firm belly wheel is an unfriendly novice. Beginners need more basic strength, and usually expect to exercise their abdominal muscles through certain exercises. Abdominal muscles are indeed more attractive. But for novices, the overall basic strength of novices is not very good.
For example, the strength of shoulder muscles and abdominal muscles is not very strong, and abdominal muscles are not very strong. When the abdominal muscles circulate in turn, they are usually pulled by the strength of the shoulders, which will have high requirements for the shoulders.
2。 The main reason why novices are not recommended to practice abdominal muscles is that they are unfriendly to the spine and need high-tech movements. Especially when they return the ball from the lowest point, if the technical action at this time is incorrect, for example, the most common mistake is to lift the hip and press it down.
(The picture shows an obvious depression in the lower back. )
If you can't ensure the accuracy of the abdominal wheel movement, you may hurt the lower back, that is, the injury at the tail of the spine. The obvious feeling is that after several exercises, the abdominal muscles are not stimulated too obviously, but there will be pain in the lower back.
From a professional point of view, this is a lower salary. As the saying goes, the exertion should be the action of abdominal muscles, not the exertion of the lower back. I didn't practice the part I should practice, and I practiced the part I didn't practice.
Three. If you want to exercise your abdominal muscles, there are more effective and safer ways to exercise than healthy abdominal chakras.
For muscle groups, there are many ways to exercise, so we should choose safer and more effective exercise to train. In other words, if there is an action that can also train abdominal muscles and is safer, why don't we use this action?
Regarding abdominal muscles, we mentioned "abdominal muscles of six major muscle groups" in the article. The strength track of abdominal muscles, like the ends of a rubber band, makes the upper and lower bodies move forward. One end of the abdominal muscle is connected to the sternum, and the other end is connected to the pelvis. These muscles contract evenly and cannot contract. It is impossible to shrink without shrinking the other end, just like pulling an elongated rope. If you try to stretch one end longer than the other, you can't do it at all. Because when you pull, the elastic rope will stretch evenly, just like the muscles will contract evenly. So your body is like two ends of a rope, and one end can be shrunk to the middle. In middle body exercise, sit-ups are similar to leg lifts, but in opposite directions. Sit-ups stabilize hips, abdominal muscles contract to lift trunk, leg lifts to fix upper body, and abdominal muscles contract to lift lower limbs, both of which have their own advantages.
Leg lifts are recommended here because they are more practical than sit-ups. This is more natural than lifting the trunk. It is also more useful in practical sports, such as kicking, jumping, running and climbing. On the contrary, your posture is almost useless for bending forward, almost useless. Training is for practical purposes, so you should train your muscles, including abdominal muscles, in the way you use in your daily life.
Therefore, lifting the lower limbs is more in line with the daily muscles, that is, it is better to exercise the abdominal muscles by lifting the legs.