Science shows that strength training at least once a week is actually of great benefit to women. Can greatly improve women's cognitive ability and reduce the risk of Alzheimer's disease; Effectively reduce the probability of injury; Improve the quality of sleep; To eliminate the big belly, strength training can burn deep abdominal fat better than aerobic exercise. Correct understanding and strength training can not only reduce excess fat, shape perfect lines, but also regulate basal metabolism and make you a slimming family with low body fat reserves! Twist: If you like doing the most fashionable sports at the moment, maybe you will choose sit-ups. This exercise can really build those abdominal muscles, but what's the use? Outside the gym, bending forward is a common way of action. Because of gravity, the psoas muscle is more stressed than the abdominal muscle. When playing golf, turning around may be the most obvious action, but in wrestling, or when you try to pull or move heavy objects, the rotation of the waist can release a lot of power. The muscle responsible for turning around is the oblique muscle outside the abdomen, which can be stronger than you think. If there is no rectus abdominis in the front of the body, the external oblique muscle of the abdomen is likely to tear your body carelessly. Perhaps one of the important functions of rectus abdominis is to balance the strength from the external oblique muscle. Classic practice: weight-bearing fitness ball sit-ups Hold a barbell piece of suitable size in your hands and hold it on your chest, with your legs apart, so that your neck, trunk and thighs are in a straight line and parallel to the ground, and then start to contract your abdominal muscles. The purpose of this exercise is to strengthen the strength of rectus abdominis and eliminate excessive force when turning too hard at ordinary times. Other exercises: twist the puller. First, stand on the right side of the high-position puller, hold the puller handle, turn it to the right as far as possible, and then return to the starting position. Repeat this way, and do it on the other side after completing the target number of times. Squat: If you know how important the development and strength of lower limbs are to our ancestors, then you will have a correct understanding of lower limb exercise in fitness, and you will know that small muscles, from quadriceps femoris to hip muscles, to the inner thighs and calves, are very important. Classic practice: put the barbell at the chest height of the squat rack and stand facing the barbell. Hold the barbell with both hands, slightly wider than the shoulders, lift the barbell and retreat to a certain distance from the squat rack. Keep your feet shoulder-width apart, keep your back straight, and slowly squat down until your thighs are parallel to the ground. Then get up and stand straight, but don't lock your knees. Other exercises: Although no exercise can compare with squat in effect and comprehensiveness, dumbbells can be used instead of barbells to do squats, so that more times can be achieved with less weight.