Simple and practical crunch analysis, do you know all of them?

If you want to have good abdominal muscles, in addition to paying attention to your diet, you also need to do a sit-up exercise. Only when you know the key points of the sit-up exercise can you achieve the effect of the mermaid line. The following are some analysis of the key points of the exercise.

1. Sit-ups

Target muscles: Upper rectus abdominis (upper abdomen).

Action essentials:

1. Lie on your back on the mat, bend your knees to about 90 degrees, and relax your back muscles and spine.

2. Then lift your body, but do not let your hips leave the ground, and do not move or lift your feet, until your body is at 90 degrees to the bottom surface, and then repeat.

Note:

1. It is advisable to use a slow speed when performing, just like a slow motion playback. When the abdominal muscles pull the body upward, you should exhale, so as to ensure that the muscles in the deeper layers of the abdomen are involved in the work at the same time.

2. Sit-ups usually require you to hold your head with both hands, with your forehead touching your knees after you stand up. It is easy to strain your neck muscles when you use force, and it also reduces the workload of your abdominal muscles. It is best to keep your hands on your sides, ears, or cross them on your chest.

3. Bend your knees. If you do sit-ups with straight legs, it will increase the burden on your back and easily cause damage to your back.

2. Side Crunches

Target muscles: External obliques.

Action essentials:

1. Lie on your side on the mat, with the upper leg bent and the angle between the thigh and calf about 60 degrees. Put your foot on the ground with the knee perpendicular to the ground. Put the lower leg flat on the ground with the knee bent and the angle between the thigh and calf about 60 degrees. Put your foot on the sole of the other foot, fix the leg on the ground in one position, tilt your upper body, lift the shoulder on the same side of the foot off the ground, and keep the other side close to the ground. Put the upper arm on the shoulder on the other side, and stretch the lower arm naturally on the mat.

2. Take a deep breath first, then tighten the external oblique muscles on the far side of the ground, exhale at the same time, then inhale while slowly relaxing the external oblique muscles, return the body to the original position, and then repeat the practice.

Note:

1. When practicing the external oblique muscles, pay attention to the balance of both sides. For example, if you do the left side first, you should do the right side in the next set. This is because you will have more energy and feel a little easier after doing it first. Therefore, in order to balance the growth of the external oblique muscles on both sides, the order of the external oblique muscle movements on the left and right sides should be adjusted every time you practice a set.

2. Pay attention to making the movements as standard as possible, otherwise the rectus abdominis will borrow force and affect the training effect of the external oblique muscles.

3. Twist and Roll

Target muscles: External obliques.

Action essentials:

The preparatory movement is similar to the side crunch, but during the movement, the direction of the crunch is changed to cross-over diagonal crunch. The left upper body is curled toward the right leg through the crunch, and the right upper body is curled toward the left leg through the crunch.

Note:

1. The most important point when practicing the external oblique muscles is the balance between the two sides. It is recommended to perform this movement alternately, once on the left side and once on the right side.

2. Pay attention to making the movements as standard as possible to reduce the chance of using the rectus abdominis muscle to achieve the effect of focusing on training the external oblique muscles.

3. Many people do sit-ups and hold their heads and tighten their necks to gain leverage, which causes neck discomfort after exercise. You can put your hands on your chest or hold your head loosely (just put your hands on both sides of your head but don't hold it hard).