For a runner, the abdominal muscles are very important core muscles. Without strong enough abdominal muscles, the body's back cannot be effectively supported. If your abdominal muscles cannot support your upper body during running, running will become very painful and difficult. At the same time, this movement helps protect the connection between the abdomen and lower limbs and enhances the strength of the knee lift.
Action steps:
1. Lie flat on the ground. Lying on a mat or carpet will be more comfortable, but make sure the cushioning isn't too strong.
2. Bend your knees. Your feet can be flat on the ground. You can also let the soles of your feet hang slightly to enhance the training effect.
3. Cross your hands on your chest. You can also put your hands on the back of your neck or head, but many people tend to lift their heads or neck forcefully during training, which may increase the burden on the spine. Your head and neck should always be relaxed on the palms of your hands.
4. Use the strength of your abdominal muscles to lift your shoulders upward. Don't lift your entire upper body, otherwise you may cause back muscle damage, and it won't strengthen your abdominal muscles at all.
Putting your head forward (bringing your face to your chest) can make you feel like you're getting a little more exercise, which is really tempting. But it doesn’t actually increase the effectiveness of your workout and may actually make you more susceptible to injury. To avoid making this mistake, try looking up at the ceiling during your workout.
If you put your hands behind your neck or head, don't keep your elbows together, but keep them at the same height as your ears. If the elbows are together, it will be easier for the head to lean forward.
5. Exhale when raising your upper body, and try your best to contract the abdominal muscles.
Keep the posture while raising your upper body to the highest position. Once your shoulders are off the ground, try to hold the position for a second (or longer).
If you are learning how to punch, you can imitate the training methods of Muay Thai fighters: let someone hit you in the abdomen, and contract your abdominal muscles with full force to adjust your core strength to respond to the blow.
6. Slowly exhale and relax back to the lying position. don't want"When you lie down with a plop, you also need to use your abdominal muscles to control the process of lying down.
7. Relax your abdominal muscles, and then do another set of sit-ups with your knees bent.
