Which is better to train waist and abdominal strength?

Sit-ups are an important part of physical exercise, and some people even misunderstand that they help to lose belly fat.

The main effect of sit-ups is to strengthen the abdominal muscles. When done correctly, sit-ups can improve the elasticity of your abdominal muscles, while also protecting your back and improving your posture. Conversely, if not done properly, sit-ups are not only a waste of time, but can even be harmful.

According to the relevant information, the correct way to do sit-ups is as follows: lie on your back on the mat, bend your knees at about 90 degrees, and lay your feet flat on the ground. Do not immobilize your feet (e.g. by a partner pressing your ankles with your hands), otherwise the flexors of the thighs and hips will join the work, reducing the workload of the abdominal muscles.

In addition, straight-legged sit-ups will increase the burden on the back and easily cause damage to the back. Decide where to place your hands based on the strength of your abdominal muscles, because the closer your hands are to your head, the more difficult it will be to do sit-ups. Beginners can rest their hands on their sides, and when they have adapted or improved, they can cross their hands over their chest.

Finally, try to cross your hands behind your head, but each hand should rest on the shoulder on the other side of your body. Do not cross the fingers of your hands behind your head to avoid straining your neck muscles and reducing the workload of your abdominal muscles.

It is advisable to proceed at a slower tempo, as is the case with slow-motion playback. Exhale as your abs pull your body up to ensure that all the muscles in the deeper layers of your abdomen are working at the same time.

After raising your body 10 to 20 cm above the ground, tighten your abdominal muscles and pause for a moment, then slowly lower your body back into position. When your back hits the ground, you can start the next cycle. During sit-ups, the abdominal muscles are only involved in the initial phase, after which the hip flexors perform the task.

In the same way, turning the body in the final stages of sit-ups (right elbow touching left knee, left elbow touching right knee, etc.) not only does not do much to strengthen the abdominal muscles, but can even cause trauma to the lower back due to the pressure of the rotation.

Beginners should avoid doing more than one sit-up at a time, try to do 5 reps at first, then add one more time each exercise until you reach about 15 reps, then try to do one more set until you reach 3 sets.

Exercise abdominal muscles, coordination, and flexibility at both ends. The movement is very difficult and requires a sponge pad.

The effect is good at both ends.

When doing this, the toes should be straight, the arms and upper body should be in a straight line, and it is more standard to pat the surface of the feet with your hands.

From both ends, it is more important to exercise the strength of the waist and abdomen, and we practice this every day even in boxing

Sit-ups are for girls

Getting up at both ends is good for the body and exercise, and doing too many sit-ups is not good for the spinal cone, but it should be done.

From both ends, the waist and abdominal muscles can be exercised! ~

It's a different muscle.

Advanced can choose those with abdominal muscle tears, advanced and efficient.

I think I have the most say in this, hehe. Tian Tian Maoya said very well, but that method is not only to exercise the abdominal muscles, but to use the force in all parts of the body, such as thighs, calves, neck, etc., I have tried, and every part of the body is felt after doing it, but it is not obvious. If you want to work your abs, apart from the gym, sit-ups are the most effective.

I myself have eight-pack abs, but two years out of college, I still have six. My abs are trained in high school, 200 sit-ups a night, you can set as many as you want.

Good luck with glamorous abs soon!!

You can't do more of these two, because when you have abdominal muscles, your lower back hurts, because it hurts your iliac muscles.

Sit-ups will be better, in fact, there are many ways to try, the most important thing is to persevere, and the abdominal muscles will have a good exercise.

What you said about two heads is lying on your stomach, and then the head and the relationship are up, this is a little more back training.

It is best to do heavy strength training 2 to 4 times a week, and it is important to pay attention to safety when training to avoid accidental injuries. The so-called heavy strength training is the use of barbells to carry out exercises with large loads. There are three types of most typical and commonly used:

Squat with weights, raise the bell, snatch. In conclusion, the higher the score of these exercises, the better your bounce will be.

As for the weight, number of sets, reps, movement specifications, etc., the principle of each exercise is:

1. Heavy strength training should be done at least twice a week, no more than four times, to give the body time to recover excessively, but it should be carried out for a long time without interruption.

2. It is best to arrange the above three practice methods for each class.

3. Pay attention to the technical action specifications of large strength training, and do not mess around.

4. Small strength training refers to the use of various comprehensive training equipment and dumbbells for training. The weight is lighter, and the number of sets and reps is higher. The goal is to improve muscular endurance, thicken muscle fibers, and reduce fat, and small strength training can vary from day to day, but it is best not to do it at the same time as heavy strength training.

Whether it is a large strength or a small strength training, the time of a class should not be too long, and it is appropriate to spend between hours and 2 hours. There is strength and there is density.

Since you added it, I will add it too.

If you improve in the short term, it is better to improve your arm strength, RM10 to 20 weight for practice, the college entrance examination requirements will not be very high, try, maybe due to.

Let me introduce you to the method I am doing now: lie flat, raise your legs together, at 90 degrees with your upper body, and then write with your feet, and write with simple words, such as (1) When you are sore, this is mainly for waist strength, which is much better than sit-ups.

What is the core muscles, the core is not only the abdomen, the core is simply the torso of the human body, or the head and limbs are removed, which is the core. The core has 29 muscles, which are responsible for the body's stability, cushioning external forces, conducting force, and bursting internal forces. But why do many people think of the abdomen as their core?

One is that the abdominal muscles will look very good, followed by the abdominal muscles are hard-working muscles, and finally the abdominal muscles are the core of the core muscles.

How to exercise the core waist and abdominal strength. Practicing crunches, sit-ups, and leg raises is often just to make your waist and abdomen skin more beautiful, but it can only be like this, if you want to completely increase your waist and abdomen strength, you also need to pay special attention to the following points.

Generally speaking, our core is mainly to maintain the stability of the torso, and at the same time transmit to the conduction, which is why many people think that the core and waist and abdomen should be practiced separately. Because the waist and abdomen can take the initiative to exert force, but it should be pointed out that the waist and abdomen exert force not simply through the waist and abdomen, but mainly rely on the buttock muscles.

Because I believe that many people exercise abdominal muscles by bending their bodies, but training abdominal muscles does not mean that they improve their waist and abdominal strength. Bending the body only allows the abdomen to exert passive force, and the main force is still the force of the buttocks and erector spinae.

Point 2: How to improve core waist and abdominal strength.

Point 3: Do more adduction and abduction movements.

In fact, in the gym, most of these movements are done by women, and most of them are doing various variations such as Russian turns, that is, on the crunch, and ignore the adduction and abduction, which is the best exercise waist and abdominal strength action, putting the cart before the horse, wasting their time, and not getting a rapid improvement in the waist and abdomen.

Waist and abdomen strength is the core strength of the human body, 6 exercise methods, exercise every muscle group in the waist and abdomen. Fitness, Balance, Coordination.

You can also practice more push-ups, supine knee bending, supine straight leg up, sideways body support, air pedaling, stick brace, platform abdominal leg and other actions.

In addition to sit-ups, there are planks, air pedaling, scissor legs, crunches and knees, crab walking, stairs climbing and other actions, which can strengthen the core and strengthen the waist and abdomen.

1 All of them think that both movements can exercise the abdominal muscles, but the emphasis or method is different.

Sit-ups are fixation of the distal abdominal muscles and contraction proximal. It is a basic movement, and the completion of the movement may be compensated by other muscles such as the quadriceps and iliopsoas muscles.

From both ends, the proximal and distal ends of the abdominal muscles are not fixed and contract at the same time. It is the abdominal muscles that are purely contracting, which is more difficult.

In fact, there are many ways to exercise abdominal muscles, but they are inseparable from three types: proximal fixation, distal fixation, and neither end is fixed.

Proximal fixation: such as supine leg presses, leg flexion to chest, hanging leg raises.

Distal fixation: e.g., crunches, sit-ups.

Both ends are not fixed: such as from both ends, etc.

The action is not important, the important thing is to set the interval between groups, the number of groups per group, and the total number.