Want to get better weight-loss effect can be according to the slow to urgent rhythm to carry out. However, it is necessary to ensure that each movement is standard and does not cause sports injury (such as waist damage) before speed adjustment.
What is the best way to lose weight in waist and abdomen? Xiaobian tells you that doing sit ups every day is the best way to lose weight in waist and abdomen. But the posture must be correct. Do you do sit ups correctly? Let's have a look.
Wrong actions of waist and abdomen weight loss:
1. The range of body retraction is not high enough: many people do sit ups for years, just lift their heads and shoulders off the ground. It's just the wrong posture, it can't really achieve the effect of reducing the stomach.
2. Hold your head and neck and pull it up: many people like to hold the back of the head with both hands when they are doing sit ups, but the whole head will be pressed by the back hand.
Wrong posture is easy to cause sports injury. If you want to achieve the proper effect of sit ups, please take a look at how to do the correct posture. Don't do 'useless work'!
Want to get better weight-loss effect can be according to the slow to urgent rhythm to carry out. However, it is necessary to ensure that each movement is standard and does not cause sports injury (such as waist damage) before speed adjustment.
Correct actions of waist and abdomen weight loss:
1. Relax and lie on your back on the bed or on the floor.
2. Raise the legs and put them on the mattress or chair, so that the knee joint and hip joint are at a right angle, so as to avoid the muscle participation of thigh and thigh root.
Editor's advice: if the height of the bed or chair is not suitable, you can stack books or magazines, and the height can be controlled freely.
3. Put your hands across your chest.
4. After starting the action, contract the abdominal muscles, lift the upper body, and feel the scapula (upper back) out of bed.
Small editor's suggestion: it is best to lie on the mat with larger friction, so as to prevent the buttocks from moving all the way forward, affecting the standardization of movements.
5. Then slowly lower, gently touch the surface of the bed with the shoulder blade, and immediately repeat the next action.
6. Generally, do 2-3 groups each time, rest for about 1 minute between groups, 15-20 times in each group.
Note: in the process of action, the waist can not leave the bed or the ground, but the upper body is lifted and lowered.
Editor's advice: you can observe whether your head or elbow will touch the knee, if so, it indicates that your waist has left the ground, pay attention to correct.
If you want to reduce the difficulty, you can put your hands on the side of your body, or straighten forward and upward, and touch your knees with your fingers while lifting your upper body.
If you want to increase the difficulty, you can slow down or increase the number of times. The movement range is not big, but the effect of abdominal exercise is very good, is one of the basic movements of fitness training.
Editor's advice: beginners can choose to do it on the fitness ball, which can better protect the waist muscles, but pay attention to control balance.
Want to get better weight-loss effect can be according to the slow to urgent rhythm to carry out. However, it is necessary to ensure that each movement is standard and does not cause sports injury (such as waist damage) before speed adjustment.
Waist and abdomen weight loss precautions:
1. Pay attention to breathing
When you do abdominal exercises such as sit ups, it's important to pay attention to exhaling as you approach completion, because it allows you to contract your abdominal muscles better. For example, when doing abdominal curling exercise, exhale when the body is about to rise to the highest point, and maintain this position for one or two seconds, which can increase the participation of muscle fiber. In bodybuilding theory, this is called the peak contract training principle.
Xiao Bian reminds: even breathing is a very important link in the process of aerobic exercise, do not hold your breath to complete an action, so there is no benefit to lose weight, even breathing can help to burn fat.
2. Keep exercising
Usually, fitness exercises are divided into many groups, 8 to 10, or 12 to 15 times in each group. However, if you do abdominal exercises that use your own weight, such as sit ups, you can't change your weight to accommodate the number of each group. Therefore, instead of doing these exercises according to the number of times in groups, it's better to do these exercises as much as possible each time, to the limit, until you can no longer Until you do it.
Small editor's reminder: this requirement is more suitable for the MM who has been used to sit up. Beginners are advised to do it according to the number of each group specified above, step by step.
3. Do not keep the same rhythm
The scientific way of exercise is from slow to fast rhythm, which can make use of muscle tissue to quickly burst fiber, increase strength, strength and muscle size. According to the Spanish research, when doing abdominal curling exercise, each with 4 seconds, 2 seconds, 1.5 seconds, 1 second or faster speed, with the increase of speed, rectus abdominis, abdominal oblique, transverse abdominal muscle and spine erector muscle movement are accelerated, especially the external oblique abdominal muscle, if the movement speed is slow, almost can not exercise, but if the speed is increased, the exercise effect may increase as much as 6 times.
Warm reminder: want to get a better weight-loss effect can be based on the rhythm from slow to urgent. However, it is necessary to ensure that each movement is standard and does not cause sports injury (such as waist damage) before speed adjustment. If you are a beginner, it is recommended to use a uniform rhythm to familiarize yourself with sports.