Avoid Mistakes When Training Your Abs to Achieve Them Efficiently and Early
Because our aesthetic tastes are constantly changing, and to date, men have block abs, and women have attractive waistlines. It's not just about body requirements, but also a trend indicator. Abdominal training has almost become a fashion, and if you can have obviously defined abdominal muscles, then you are also an unwilling person to lag behind. Therefore, more and more beautiful people have invested unremitting efforts, and those people who have succeeded through their efforts also start to show off their abs. If you are a friend who is still struggling without success, don't be discouraged, encourage each other, and keep trying.
Many things sound easy to say, but difficult to do. If you haven't experienced it personally, you won't understand how difficult it is. In the actual process of abdominal training, you will inevitably encounter various problems, such as saying, after completing a set of movements, the abdomen doesn't feel anything, but the neck position feels a little pain. For example, when doing the action, it is impossible to feel the force of the abdomen. The most common reason is that you painstakingly persevere, but it doesn't see any effect, and you often have waist and back pain.
Here we will talk about the misconceptions about abdominal training and how to avoid them. Only when you correctly train your abs can you achieve the best results. First, if your body fat is too high, you must first reduce fat, and abdominal training can assist in reducing fat. Second, the abdominal muscles are a whole, and when training, you cannot choose a single action, but select multiple actions. Third, during training, you should adjust according to your actual feeling. If you feel too comfortable after completing a set of movements, you should change the way and increase the action.
Fourth, don't pursue speed. For abdominal training, you must first ensure quality, then slow down the action, which may help you better feel the force of the muscles. Fifth, don't pull your neck, if you feel unclear about the abdominal muscles but your neck is sore, this is because during the action, you relied too much on the strength of your arms and head, and the abdomen couldn't fully participate in the force generation. In this case, you should start with basic actions, master the actions, and then choose more difficult ones.
Action one: Crunches
Lie flat on the ground, hands crossed in front of your chest, palms touching your opposite shoulders, feet together, toes slightly pointed, heels slightly raised. Lift your shoulders off the ground, keep your lower back in contact with the ground, and tense your whole body. Then, raise the upper limbs to lift the back of your body, pressing on your abs, and the body maintains stability during the movement, doing 12-20 reps.
Action two: Lie down and lift your legs
Lie on your back, arms tucked close to your body, also placed to the left and right of your body, legs bent and slightly raised to touch the ground, the whole body must be tense, then lift the upper limbs and keep them fixed, lift your legs upwards, so that the thigh position is almost close to the abdominal position, and the buttocks and lower back must be lifted off the ground, pause, and then slowly return to the original posture, do 12-20 reps.
Action three: Lie down and pedal
Lie on your back, arms bent, let the arms touch the head, the small arms are placed below the head to support the body, lift your shoulders and head off the ground, your entire back is in contact with the ground. The legs are extended and do not touch the ground, the upper limbs are kept fixed, and the legs rotate to lift the knees and then straighten the legs, doing 12-20 reps.
Action four: Side support with knee lift and abdominal curl
Lie on your side, the position directly below the shoulder is the elbow of the lower side, the lower body of the body is supported by the two limbs, and the two feet are offset, the two legs are straight, and the other arm is bent and placed next to the ear. Then lift one leg up to squeeze the abdomen, do the knee lift action, and then return it, lift the other leg, and alternate the two legs to do 12-20 reps.
Abdominal muscles cannot be trained for a long time, if you over-train your abs, you will feel sore, so you can do it about 4-5 times a week, and each time for about 10-15 minutes. If you do 12-20 reps for each action, then you can do 3 sets in total, which is a formal training, which should be carried out after warming up and ending with stretching.
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