☆ Misunderstanding 1: Sit-ups are the best way to exercise abdominal muscles Reality: shoulder pain, the belly is still. We have always been regarded as a sit-up for a flat and tight abdomen "magic weapon", but we have not been among the "most effective abdominal fitness law" list of the US authoritative fitness institutions. The reason is very simple. When we sit up, our movements are often not in place. Usually the back and shoulders are enough, but the abdomen is not really exercised. After a comprehensive evaluation of the effects of 13 kinds of abdominal fitness methods, the experts found the most effective first three ways: they are: health riding machine (bicycle fitness equipment) training; boat chair (30 degrees with the ground) Corner benches, which can be placed on top, lift legs up and hold for a few seconds, strengthen abdominal muscles) training; fitness ball training. Sit-ups improved version: The fitness instructor believes that if you want to get a better sit-up, you can try to make the following changes: only do 10 sit-ups per minute, keep the upper body at a 45-degree angle to the ground. 5 seconds, this effect is much better than 60 times in 1 minute! ☆ Misunderstanding 2: Abdominal exercise every day to get a firm abdominal muscle Reality: There is always a counterattack in the flesh. The muscle formation process of the abdominal muscles and other parts of the body is exactly the same, and it takes a while to shape. Because the cell morphology of muscle tissue has been changed after the training of large exercise volume, it has not been fully formed, and it usually takes 48 hours to complete the task of muscle reconstruction. Abdominal exercise every day can promote the burning of fat, but does not leave time for the formation of abdominal muscles. Once the exercise is relaxed, the meat will immediately launch a "counterattack", and everything will be abandoned. Correct practice frequency: 3 times a week. ☆ Misunderstanding 3: High-density exercise will definitely receive double effect Reality: panting, action out of position. By repeating one action for 100 times, can you get twice the effect of doing 50 times? Fitness is not a mere accumulation of quantity, but should focus on qualitative changes. Take the "cradle chair" equipment training as an example. Many people will continue to do dozens of them until they are sweating and panting. The senior fitness instructor believes that the key to abdominal muscle training is that the movements should be in place, and that appropriate pauses are required. It is best to use 15 movements as a group, and each time you do 2 to 3 groups. Ways to strengthen the effect: There are more changes in the exercise, such as a small sandbag tied to the leg, the effect will be different. ☆ Misunderstanding 4: Abdominal = waist Reality: thin waist, fat belly. Many people confuse the exercise with the movement of the waist fat, thinking that an action can both thin waist and beautiful belly, but it is often thin waist and fat belly. This is because it is much easier to lose the fat accumulated in the waist than to build the muscles of the abdomen. It only needs to cooperate with the diet to reduce the intake of high-calorie foods, and at the same time insist on the corresponding training, you can make the "small waist" revisit the day. . The waist is thin, and it is more "outstanding" when it is not getting the abdominals for training. Don't expect a sport to accomplish the dual tasks of abdomen and waist at the same time. There is no shortcut on the road to losing weight. Suggestion: Practice step by step, don't believe in the "two in one" approach. Metal Frame Chair,Metal Dining Chairs,Metal Table And Chairs,Metal Dining Table Set Ningbo Autrends International Trade Co., Ltd. , https://www.homefavorities.com