In the process of practicing abdominal muscles (such as sit-ups), we always have such doubts: will the abdominal muscles be too strong to make the "small belly" more obvious? Judging from the exercise intensity and eating habits of ordinary people (especially women), there will never be armor-like abdominal muscles. But why at a certain stage of abdominal training, your lower abdomen will not become smaller, but there will be signs of "growing up"? Do the following analysis questions about sit-ups and find your answer! 1, Analysis Problem: Back can be straightened to consume more calories. Bow your back when you practice abdominal muscles. Answer: Wrong! The role of abdominal muscles is to shorten the distance between the chest and pelvis. In abdominal exercise, the back must be arched, not straight. If you lift your body straight, you will not only be unable to exercise your abdominal muscles, but also suffer from back pain or more serious joint diseases due to excessive compression of the lumbar spine. In abdominal exercise, we should also pay attention to avoid excessive stretching of the neck. Hands behind your head should not be crossed on both sides of your head behind your ears. In addition, the greater the elbow spacing, the more difficult it is to move; On the contrary, the elbow is forward, and the smaller the distance, the easier it is to move. 2, analysis questions: the more sit-ups, the better. Sit-ups are not the more you do, the better. Answer: Wrong! It is difficult to simply reduce the accumulation of fat in a certain part of the body. The usual methods of losing weight (including reducing calorie intake, increasing exercise or both) can reduce weight, but not all parts of the body can lose fat in proportion. We should reduce fat through diet and exercise, and increase abdominal muscle mass through abdominal muscle exercise, instead of simply increasing muscle and ignoring fat. Note that this is the root of the signs of "growing up" in the lower abdomen. Fat never becomes muscle. All you have to do is make it disappear. Suggestion: Don't practice sit-ups every day. After each exercise, muscle tissue needs at least 24 hours to complete "reconstruction". Doing abdominal exercises every day does not leave time for the "self-repair" of abdominal muscles, which is not conducive to the growth and shaping of muscles. The best practice frequency is once every two days. 3, analysis questions: it is not necessarily the abdominal fat that protrudes outward. It is not necessarily fat that protrudes outward. Answer: Correct. Abdominal muscles surround the periphery of internal organs, fixing the position of internal organs and preventing them from shifting at will. If the abdominal muscles relax, the internal organs will protrude outward, and even if there is no excess fat in your abdomen, the lower abdomen will "run out" awkwardly. On the contrary, when the abdominal muscles are strong, the internal organs stay where they are, and the abdomen naturally becomes flat and firm. Therefore, in addition to strengthening the abdominal muscle strength, the most important thing to exercise the abdominal muscle group is to return the internal organs protruding outward because of the weakening of the abdominal muscle strength to the original position after the abdominal muscle strength becomes stronger. Tip: Breathing methods in abdominal training Breathing methods in abdominal training Perfect abdomen needs perfect breathing. During the exercise, exhale in the initial state (forced state) and inhale in the recovery state. At rest, normal chest breathing is enough, don't hold your breath. 1: 3 frequency: during abdominal exercise, the exertion process can only play a role of 20%~30%, while the reduction process can play a role of 60% ~ 70%. Therefore, in practice, we can breathe according to the ratio of 1: 3, that is, the number of times we lift our bodies is "1"; Hours of lying flat "2, 3, 4".