A4 waist is popular on 20 16, which means developing abdominal muscles from the waist, which requires long-term exercise. Of course, we should also pay attention to abdominal muscle practice skills. This article would like to introduce the necessary movements and precautions of abdominal muscle exercises in detail, hoping to be useful to everyone! Let's practice A4 waist as soon as possible!

1, before practicing abdominal muscles.

Everyone has a different way, and I think it's crazy. Persistence is a good thing, sometimes it may be better to persist in another way, but you still haven't lost your enthusiasm and madness!

First of all, in sports, from another angle, you don't have to do all the postures, as long as you are safe, you can make changes according to your own degree; But you can't always choose the easy way, because if you exercise too easily, the effect will not be obvious. These are two things that novices need to know most!

For example, many beginners recently asked me questions about sit-ups. About half of them will have a sore neck when doing sit-ups or pull-ups. You can do it in another way instead of doing sit-ups. You can also think about the purpose of doing sit-ups:

1, thin belly can't just do sit-ups to lose weight, because it consumes less calories.

2. Doing sit-ups only is not a complete training core, because the core range is wide.

3, sit-ups only practice rectus abdominis, but there are other actions to practice abdominal muscles.

4. You may have insufficient abdominal strength, so start the cervical vertebra first, the thoracic vertebra is not started, or the thoracic vertebra is not active enough, so the cervical vertebra will be the main activity, and so on.

2. Practice abdominal muscle movements

In fact, the rectus abdominis will participate when the body does belly roll, left-right rotation of thoracic vertebrae or other movements at other angles, so doing different movements can exercise more parts and establish more functions of the body, which actually has more benefits. So for beginners, from another perspective, you can try the following alternatives:

1, the abdomen is rolled up at a relaxed angle.

Using auxiliary tools, the starting angle is a reclining mode with lower hips, which is more labor-saving, keeps the line of sight forward, does not shake your head excessively, and avoids excessive use of the neck.

2. Put your hands on your abdomen under your hips.

In the picture on the left, when the foot is lifted straight, the buttocks will leave the palm slightly, so don't put it down too quickly when centrifuging. In the picture on the right, it is easier to bend over and lift your feet, so you can choose according to your own degree.

3. Another simple method

Holding one knee lightly with both hands and swinging one foot up and down is a relatively easy way to operate. Because holding one foot can fix the pelvis, many people tend to let the pelvis move greatly because of insufficient abdominal strength or poor control. When the pelvis leans forward, it is easy to feel the discomfort of the waist when the abdomen is rolled or supported by a flat plate.

4, flat support

In fact, flat support requires many parts to participate, tightening the scapula into a plane and tightening the abdomen, buttocks and thighs. Because the elbow support is low, the core load is relatively large, and when the hand is straight, the high load is small, but the opposite hand is very tired. In fact, I have seen many girls with weak arms. When their hands are straight, they will feel very tired and even tremble.

It can be solved by padding. The higher it is, the more labor-saving it is. Elbow brace and straight arm brace can be used.

3, practice abdominal muscles need to persist.

As I said before, there are hundreds of kinds of stick rolls or belly rolls, which can't be illustrated at once, but to put it bluntly, they are belly rolls and stick rolls, depending on which one you are suitable for. When your ability is improved, you can do more, more advanced, more changes, more fun, more effects, more persistence and craziness.

The most important thing that novices need to overcome is physical strength. From another angle, don't worry about whether you are doing well, what you are doing, and whether you are keeping up with the popular sports that others are doing. But remember not to be afraid of being tired, enjoy exercise, and any exercise is good. Every time you do it, you are helping yourself, and then you start to make yourself energetic and want to exercise like a madman!

If you don't insist on one thing desperately, you won't succeed. Don't be afraid that others will think you are crazy, because people who work hard on a positive thing deserve respect! After all, "there is no difference between madness and non-madness in this world, only a thousand appearances of so-called madness!" "

I have students who are crazy about sports. In addition to exercising in class, I will exercise every day and record every day. There are also students who only attend classes and don't take the initiative to exercise at ordinary times, but they can't miss classes every week and on holidays, and there is no excuse to take time off; I have a student who will be regarded as a geek by his colleagues every time he leaves the company before others for class, but he will try not to delay his work.

There is nothing wrong with doing something crazy, but everyone is crazy in a different way. In different things, every time you insist crazily, you create a special side. Love sports like a madman, and then make up like a madman after exercise, then I dare say you will exercise very well!

I heard netizens share that I love sports and accumulated results for a long time, which affected the whole family to start sports together. I think this is the most beautiful crazy look.

4. Precautions for practicing abdominal muscles

1, sit-ups, 3-5 groups a day, 30 in each group, remember not to just do sit-ups, otherwise the abdominal muscles are there, sebum can't go down, and no lines can be seen. Just two lines. Don't do too many sit-ups. Once your muscles are formed, you should increase your running time. Sammi Cheng runs for 2 hours every day, and many stars run every day!

2, abdominal muscle exercise must be combined with aerobic exercise, preferably swimming, followed by jogging. Too many sit-ups will split your abdominal muscles, so it depends on what you want most.

3.lemonade. Drinking lemonade can help us eliminate toxins in the body, including various internal organs and organs, purify and smooth the stomach, effectively reduce the body's oil and inhibit the accumulation of fat. Experts explain that drinking a glass of lemonade before or after meals can not only inhibit the accumulation of fat, but also make us full of vitality and strengthen metabolism. Potassium in lemons can also effectively drive away edema. Experts suggest that adding lemon water to abdominal muscle exercise can make the effect of shaping abdominal muscles faster.

4, push-ups, push-ups

There are still some rules to follow in the development of abdominal muscles, which are universally recognized as push-ups. And you don't need a lot of space and time to practice. Do 20 push-ups before going to bed every day. Because too many people are easy to get bored, it is recommended to bring an earphone and put some music in the back.

5. Pull-ups, pull-ups

Doing this action needs to be on the fitness equipment during the day. Many communities have these fitness equipment, uneven bars and so on. These are all very suitable for doing pull-ups. Let's just say that if we can keep a good number of pull-ups, that's really good news.