First of all, it should be emphasized that there is no local weight loss, but targeted abdominal movements can help you tighten your abdomen faster and get twice the result with half the effort with aerobic exercise.
The truth is understood, and the vast majority of people are wrong when it comes to real practice.
Next, let’s welcome Uncle Gui’s little brother to perform for us and see how many mistakes you have made.
Error 1: Skin Shrimp Sit-ups
The waist is not attached to the ground, the hands are held behind the head, the whole upper body is rolled into a shrimp, the feet are off the ground… can casually point out four mistakes.
Not to mention the low efficiency, it hurts the waist and cervical spine, which is referred to as “suicide sit-ups”.
Error 2: Vacant Air Bicycle
It is another misunderstood national action, claiming that one step can slim one’s waist and legs.
Stepping out of breath, do you feel good about yourself, as if your abdominal muscles are on the verge of coming out…
Stop! Stop! This movement practices legs and waist, but does not practice abdominal muscles.
Error 3: Russia Crazy Twist
The correct Russian twist requires a straight back, no bow back, stable body and no shaking back and forth.
It is a good movement in itself, but for ordinary people, the core of the body cannot remain stable if they practice such difficult movements as soon as they start.
Bow back, body shaking, movement deformation… doing it became a little brother like this.
Error 4: Roll back and roll your abdomen.
This is not to practice abdominal muscles, this is to practice somersault again.
If the abdominal muscles are not strong enough, the waist muscles will compensate, and you will find that it hurts especially when practicing.
It hurts when I look at it.
Looking at everyone working so hard, they all made mistakes. It is no wonder that many people have waist pain, neck pain, thigh pain… All of them have come. It really hurts.
It doesn’t matter, today my little brother will teach everyone 5 correct abdominal muscle exercises to ensure that they are simple, easy to learn and effective.
Action 1: Pillow Roll Up
Key points:
- Lie flat on the yoga mat with your knees bent naturally. Place the pillow (or foam shaft) behind your feet and clamp it tightly with your hands beside your ears. Slowly roll up the upper body, the lower body always stick to the ground; Exhale when you get up, inhale when you put it down, and keep your feet off the ground all the way.
Padding a pillow behind your feet can better help you fix your feet and ensure that they do not leave the ground.
Action 2: Dead Worms
Key points:
- Lie flat on the yoga mat with your waist close to the ground; Open your arms straight, point to the ceiling, and bend your legs at 90 degrees. Inhale, straighten your left leg and right hand together and lay them flat without landing on the ground. Exhale and use abdominal strength to lift the straight legs and hands back to the starting position. Repeat the action on the other side.
[Dead Worms] Can stimulate the core muscles very well, try to slow down appropriately, and the training effect is better.
Action 3: Sitting Position Turn
Key points:
- Place your feet flat on the yoga mat and bend your knees naturally. The back is straight and at an angle of 45 degrees to the thigh. Put your hands together and swing back and forth slightly on both sides of your body.
The simplified version of Russian twist, with your feet on the plane, can help you stabilize the core and is more suitable for beginners to practice.
The swing range of both hands does not need to be too large, just go back and forth within 120 degrees, and the pelvis does not shake with the body.
Action 4: Chair Lift Legs and Roll Belly
Key points:
- Put your feet on the chair with your hands beside your ears. Keep the waist on the ground all the way and do abdominal rolling.
Similarly, putting your feet on the chair can better stabilize the core, keep your body stable and focus more on abdominal muscles during practice.
Action 5: Lie on your back and touch your toes,
Key points:
- Lift your legs and your body at an included angle of 90 degrees; Try to touch your toes with both hands.
A total of 5 movements, each movement 15 ~ 20 times in a group, do three to four groups every day.
Abdominal muscles are not developed in one day. Follow my little brother and practice for 10 minutes every day. It is not too late to practice basic skills and challenge difficult movements.
Remember to cooperate with aerobic exercise and lose the fat wrapped on abdominal muscles, and you will not be far from the horse’s nail line ~