Myth 1: 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 comprehensively evaluating the effects of various abdominal fitness methods, experts found the first three most effective methods, which are:
1. Cycling machine (bicycle fitness equipment) training.
2. Captain's chair (a bench with a 30-degree angle to the ground, you can lie on it, lift your legs for a few seconds, and strengthen your abdominal muscles) training.
3. Fitness ball training.
Correct thin waist exercise:
Action 1: Stretch your legs vertically.
Lie on your back on the floor with your legs straight up and your knees crossed; Shrink the abdomen and lift the scapula off the ground. It feels like moving your chest to your feet. Keep your legs in a fixed posture and imagine the feeling of abdominal compression on your spine; Repeat 12— 16 times.
Action 2: Step on the bike.
Lie on your back on the floor with your hands crossed behind your head; Fold your knees to your chest and lift your shoulder blades off the ground; Straighten your left leg at an angle of about 45 degrees with the ground, and twist your upper body to the right at the same time, so that your left elbow is close to your right knee; Change the right leg immediately after returning to the original position, so that the right elbow is close to the left knee, and turn left and right. Repeat like riding a bike 12- 16 times.
Action 3: Stretch your arms and abdomen.
Lying on the mat, your arms are naturally straight to the back of your head, your hands are locked and your arms are against your ears; Abdomen, shoulder blades up; Repeat 12— 16 times.
Action 4: abdomen and buttocks.
Lie on your back on the floor with your hands flat on the floor, or put your arms crossed behind your head; Legs and knees cling to the chest, making it 90 degrees; Abdomen, hips off the ground, legs moving up; The movement range is very small, just lifting the hips without shaking the legs. Repeat 12- 16 times.
Action 5: U-leg extension
Lie on your back on the ground with your legs vertically extended to the ceiling; Gently wrap your hands around your head, tuck in your abdomen, and lift your shoulder blades toward the ceiling; At the same time, stretch your feet and lift your heels upward, body form U-shaped; Repeat 12— 16 times.
Myth 2: 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.
Myth 3: 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.
Recommend the intensity of scientific thin waist exercise:
1, the trick to tighten abdominal muscles
If you have tried dieting to lose weight before, you need to tighten the loose muscles in your abdomen. You can apply 2 tablespoons of compound essential oil with firming effect to the palm of your hand, then evenly apply it to your abdomen and gently massage until it is completely absorbed.
2. Pelvic rotation exercises
Twist your body like a dancer! Rotate your pelvis! This kind of casual exercise can adjust your mood: whether it is mood, or longing and pain, it can be enriched by this simple rotation.
Express clearly. Pelvic rotation is a wonderful way to exercise pelvic diaphragm, which can also promote the smooth blood circulation of lower body organs, tighten the abdomen and help improve sexual ability and feeling.
3. Enhance the rotation of abdominal muscles.
The most traditional and effective exercise to strengthen abdominal muscles is to turn the hula hoop. This kind of exercise is simple and easy, and is not limited by time and place. When watching TV, let the hula hoop rotate around the waist for 5 minutes continuously, which can strengthen the overall muscle tissue of the waist and improve the function of the heart and circulatory system.
Myth 4: strengthening abdomen = abdomen.
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.