Iris The fat in the waist and abdomen is the area where most people who need to lose weight focus on fat loss. Intuitively, sit-ups are the best exercise choice. However, many people also find that doing 200 sit-ups a day does not produce good results. Why is this? The editor below will tell you how to treat sit-ups correctly during your daily weight loss period, so as to truly achieve the goal of slimming your waist.
1. Analysis question: What bulges outward is not necessarily abdominal fat.
Answer: Correct. The abdominal muscles surround the internal organs and are used to fix the position of the internal organs and prevent them from shifting arbitrarily. If the abdominal muscles are relaxed, the internal organs will protrude outwards, and even if there is no excess fat in your abdomen, the lower abdomen will "run out" embarrassingly. On the contrary, if the abdominal muscles are strong, the internal organs will stay in place, and the abdomen will naturally become flat and strong. so exercise In addition to strengthening the abdominal muscles, the most important thing about the abdominal muscles is that they can return the internal organs that protrude outward due to the weakening of the abdominal muscles to their original positions after the abdominal muscles become stronger.
2. Analysis question: Straightening your back and lifting it upward can consume more calories.
Answer: Wrong! The function of the abdominal muscles is to shorten the distance between the chest and pelvis. During abdominal exercises, your back must be arched, not straight. If the body is lifted straight up, not only will the abdominal muscles not be exercised, but excessive pressure on the lumbar spine will also lead to waist pain or more serious joint disease. During abdominal exercises, you should also pay attention to avoid excessive stretching of the neck. Do not cross your hands behind your head, just place them behind your ears on both sides of your head. In addition, the larger the distance between the elbows, the more difficult the movement will be; conversely, the smaller the distance between the elbows will be, the easier the movement will be.
3. Analysis question: The more sit-ups you can do, the better.
Answer: Wrong! It is difficult to simply reduce the fat accumulated in a certain part of the body. Common weight loss methods (including reducing caloric intake, increasing exercise, or both) can lead to weight loss, but not every part of the body can be reduced proportionally. We should reduce fat through diet and exercise, and increase abdominal muscle mass through abdominal muscle exercise, rather than increasing muscle alone and ignoring fat. Note that this is where the signs of “growing” in your lower abdomen come from, fat never turns into muscle, what you need to do is make it disappear.
Suggestion: You don’t need to practice sit-ups every day. It takes at least 24 hours for muscle tissue to "rebuild" after each exercise session. Performing abdominal exercises every day does not leave time for the "self-repair" of the abdominal muscles, which is not conducive to muscle growth and shaping. The optimal frequency of practice is once every two days.
Tips: Breathing methods during abdominal training
A perfect abdomen requires perfect breathing. During the exercise, exhale in the rising state (strength state) and inhale in the restored state. In the static state, you can use normal chest breathing and do not hold your breath.
1:3 frequency: When doing abdominal exercises, the forceful process can only play 20% to 30% of the effect, but the restoring process can play 60% to 70% of the effect. Therefore, when practicing, we can breathe in a ratio of 1:3, that is, count "1" when lifting the body; count "2, 3, 4" when flattening the body down.
