A more effective way to train six muscles than sit-ups, if you don't do a good warm-up exercise, you may strain your muscles. Exercise is good for enhancing immunity, and moderate exercise can make you full of enthusiasm for life. Some sports are not suitable for everyone. What are the benefits of sharing a more effective way to build six-pack muscles than sit-ups?
A more effective way to make six-pack muscles than sit-ups 1 1, Ab rolls the abdominal muscles.
The way of doing things
You can think of the belly roll as the core action of the action version. It is best to have basic roller props, but if not, you can use barbells or towels on the wet floor!
Sit on your knees, put your hands in front of you, and then slowly push your hands and shoulders forward. The lower you lie forward, the better the effect will be, but don't push hard at first, don't move too fast, try to keep your back straight and clamp your hips.
After stretching to the maximum limit, stop for a while, and then pull the roller (prop) back to the starting position with the strength of the abdomen. Action repeated 10 times.
2, goblet squat goblet squat
The way of doing things
Hold a dumbbell or kettle bell in each hand, keep it on your chest, hold your armpits, and keep your elbows close to your side. Next, sit back, squat, and focus on your heels.
When you stand up from the squat and return to the starting position, focus on your abdominal muscles, pull your shoulders back, and keep your chest and back straight. Action repeated 10 times.
3. Standing Russian Twist Pendulum
The way of doing things
Grasp the barbell board or fitness ball with both hands and keep it on your chest. Tighten the abdomen, clamp the buttocks, and rotate the trunk to one side with the spine as the center. Pause for a moment, then turn in the other direction. Action repeated 10 times.
A more effective way to build six-pack muscles than sit-ups 2 1 is to roll your abdomen.
Why you should avoid abdominal rolling: When working or driving, your body is in a forward position almost all day. Belly rolling will only further damage their posture. Their hips are tense, and their necks and backs are tense.
What you have to do is that the Swiss abdominal wheel is an effective existence, and it can stretch the muscles of the lower back instead of making them tired. Do push-ups on Swiss balls with your calves. Pull your knees to your chest until your toes are on the ball. Repeat 10 times.
Step 2 sit-ups
Why to avoid it: Even at the physical education class in elementary school, you realized that it was ridiculous to let a partner press your toes when you were swinging violently up and down. Now this action is not only ineffective, but also counterproductive. It will further bend the body and cause damage to the sedentary spine. Yes, that's what I usually say. Did your math teacher teach you that? In other words, the PE teacher is still teaching students to do such sit-ups.
What you should do is: do a belly tuck, kneel on the ground, open your arms and put your back on a Swiss ball. Roll the ball forward while keeping your knees in line with your shoulders. Pull the ball back to the starting position and repeat 10 times. The instability of the ball brings challenges to the abdominal muscles.
Step 3 tilt up and sit-ups
Why to avoid it: this action needs hips more than abdominal muscles, which is not a good action. This will also put a lot of pressure on your neck, especially if you follow others' methods and add dumbbells or barbells to your movements.
What you should do is: readjust your posture, open your hips and pull your shoulders back. When you train solid strength, you create a foundation for your abdominal muscles.
Step 4 fix the bike
Why to avoid it: This is the favorite aerobic exercise for many fitness enthusiasts. If this is not enough reason to stop, they will put pressure on your neck, back and hips. Violent action doesn't mean effective.
What you should do is: spend some time on the elliptical machine, or make a group of 30 mountaineering machines. These two movements are more beneficial to the core area than fixing the burden of bicycles on knees and spine, especially for obese people.
5. Transverse bending
Why to avoid it: In theory, you will tighten those fitness handles, hoping to help burn stubborn abdominal fat and tear the trapezius muscle when bending sideways, preferably holding dumbbells or kettlebells on both sides. But if your fat is not lower than 10%, this action is useless.
What you should do: Side plate support will challenge the body to stay upright or do lateral hip extension, and at the same time improve the level of unbalanced movements. The core will be more stable and ultimately contribute to the development of abdominal muscles.
6. Russian distortion
Why to avoid it: Rotation is underestimated and ignored by most people, but this kind of lumbar curl is not a good solution.
What you should do is: throw the solid ball in a spin, stand on the flat ground, and burst out the rotating force from your hips, which is where the rotating action should happen.
7.v-shaped sit-ups
Why to avoid it: This action feels safer and more effective than sit-ups or regular belly rolls, but you are still bending over to tighten your hips, further aggravating your daily injuries.
What you have to do is stand up, open your shoulders, improve your posture and build your core strength. During exercise, try to keep the transverse abdominis muscle away from the ball.