Is it sad to lift my legs every night? 6 Abs Typing Actions You May Keep Doing Mistakes
In addition to going to the gym, many people will do some resistance exercises at home, especially to exercise their abdominal muscles. The seemingly simple movements contain many traps. These minor errors not only reduce the movement effect, but also cause pain and damage. Here are some common abdominal muscle movements, experts will help you click errors and guide you on how to correct them.
Single-car rollingMany people think that the faster the double foot tramples, the more moving the effect. However, experts suggest that it is a good thing to avoid speed, and the slower the action is, the safer it will be, and it will also achieve better results.
Correction method
Slow down and stretch the legs to the side when the shoulders are lifted from the floor, pay attention to the rotation of the upper body, and pay attention to the correctness of the action, so that a more ideal effect will be achieved.
When doing high-side rod type, the most important thing is to avoid swaying the shoulders and leave their original position. This will not only make it difficult to support the body, but may also cause twisting.
Correction method
It is recommended that beginners start practicing from the side of the forearm. The shoulder position must be directly above the elbow. If you still feel it is difficult, you can first place your buttocks on the ground for 30 seconds, adjust the position, and then lift your buttocks when you feel more muscle strength.
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Lead liftis used to carry out the leg lifting exercise. When the legs are put back on the ground, the lower back can easily arch and leave the ground, which not only reduces the effect of the swelling, but also causes sciatica.
Correction method
When your legs are stretched until the air, focus on pressing the lower back on the floor. When your legs start to lower, do not let your lower back bend or leave the floor. Keep lowering your legs until you feel your back has to be lifted, and then lift your feet up after you stay. This not only prevents lower back injuries, but also makes it more effective for abdominal muscle tying.
Rolling the abdomenPut your chin on your chest, put your hands on the back of your brain, and pull your neck up. This is the most common and worst mistake when you roll your abdomen. This is equivalent to applying pressure to the cervical bone, while reducing the amount of oxygen during breathing. And this approach is completely impossible to move to the core.
Correction method
Do not surround your fingers on the back of your brain, use your hands to gently support your head, pointing your elbows to both sides, or cross your arms in front of your chest. Lift your chin away from your chest. If this is difficult, experts provide a solution. When both hands press and push the head, the head pushes the finger with equal force. These two forces suppress each other, which can reduce fatigue in the head.
If the action is correct, theRock type is one of the most effective ways to exercise the core muscles of the body. But common errors include "arching buttocks" or "collapse of the lower back", which not only fails to achieve the effect of swelling, but may also cause lower back pain. In addition, some people will put all their weight on their arms, which will also cause too much pressure on their shoulders.
Correction method
If the body will arch up involuntarily, it is recommended to start with the flat plate change type (knee rod type) to increase the basic core strength. The method is to lower the knee to the floor, and you can use the forearm rod or high rod type. This action is more suitable for beginners. Putting the knee on the ground will reduce the pressure on the lower back much lighter.
This action is more challenging. Put your feet firmly on the flexor ball, and slide your knees forward into your chest to strengthen your core strength. But if you put the weight on your knees, it will be difficult to keep the core stable, and both hands must be kept under the shoulders. Once the palms are removed from this position, greater burden will be generated and faster fatigue will be caused.
Correction method
action starts, use a flat-type stable resistance ball for 30 seconds to strengthen the core. When you are ready to slide your knee forward, remember to raise your hips to avoid putting weight on your knees and to push your abdominal muscles more efficiently.
