Having 6 muscles and a small waist is one of the goals that many women pursue! But practicing abdominal muscles is often accidentally caused by beginners, such as neck pain and low back pain, which means that the core is not felt!
Sit up and down is very harmful to the waist. This is safe and effective.Attendant doctor Chen Lianghong of Orthopedics, Yadong Hospital, Banqiao, in "Steel Dad, Dr. Chen Lianghong | New Taipei Banqiao Orthopedics Spine Professional, Bone Relaxation, Fracture and Sprains, Micro-creative Surgery", pointed out that traditional sit up and down is really harmful to the waist. It is recommended that you can use abdomen to exercise to exercise your abdominal muscles to be safer and more effective! Belly is a classic spinal flexion movement that can help you train rectus abdominal muscles. Compared to most abdominal exercises, it is easier for beginners to feel the pressure on the abdomen, so that they can truly train the abdominal muscles.
{9 When the knee is bent, it is to train the upper abdomen, and when the knee is straight, it is to train the lower abdomen. You must practice both with beautiful abdominal muscles.2. The hands can be placed lightly on both sides of the ears, slowly retract the chin, and slowly lift the upper body with the strength of the stomach. During this process, you should feel your abdominal muscles pressing down.
3. If you feel ache in your neck, it means you are using the power of your neck to bring your body upwards, which is a mistake in practice! At this time, please pause first and focus your mind on your stomach, imagine using your stomach to exert force.
4. Repeat the action, each group can start from 10 seconds. Repeat several sets every day, slowly increase the number of times, and challenge higher difficulties.