How to train the abs do not hurt the waist

From lifting too much weight to too little technique, one incorrect workout can mean you don't get the results you want and can even cause pain and injury.

Plank support

Target: abdominal muscles and back muscles

Compare up and down, one person with head up and waist tilted, the other with head down and waist flat. 1, Plank support is an effective exercise to develop your core strength around the spine, but bad movements can hurt your shoulders and back. 2, a common mistake here is to sag or lift your hips too high. Bulging hips or a collapsed back is a sign of a poor core. 3, a collapsed back can also put too much pressure on your lower back, which can lead to back pain. 4, in order to get the best results, you need to always maintain a perfect posture for the movement. If you lose stability during exercise, it means your muscles are tired. Stop and rest. 5, you can gradually build up the time you spend doing flat support.

How to handle the plank support properly:.

1, keep your legs straight, hips up, and form a straight line from your head to your feet. 2, your shoulders should be directly above the elbows. 3, exercise to keep the abdominal muscles contracted. 4, Do not let your lower back sink. 5, look down to the floor.

Supine leg raise

Target: abs, hip flexors

Compare from top to bottom, one person arches back and bends knees, the other person correctly keeps back low and legs flat. 1. A common mistake in leg lifts is to allow too much arch in the lower back. This can strain the back and make the movement even less effective than an abdominal exercise. 2, If you don't keep your back muscles and abdominals contracted, you're just working your hip flexors. 3, if you just start this exercise, please focus on the standard of movement. After that, you can gradually increase the number of repetitions. 4, in order to enhance the effect of exercise, the legs back down slowly, while keeping the abdominal muscles continue to contract, and do not let your heels touch the ground. 5, when you feel your lower back began to arch, it is time to stop.

How to do supine leg raises correctly.

1. Don't flatten your lower back on the ground - keep it in its natural curve. 2, press your head and shoulders to the floor. 3, your neck should be relaxed. 4, Keep your abdominal muscles contracted throughout the exercise.

Sit-ups

Goal: abdominal

1, jerk your head down to rely on inertia to lift yourself up. 2, Throughout the training process, all the work should come from the abdominals, not the neck. If done properly, you won't feel any strain on your neck. 3, Although sit-ups can improve posture, stabilize core muscles and contribute to a healthy back, doing hundreds of sit-ups may be a waste of time because there is little help for your abs to show. 4, no matter how many crunches you do, if your abs are hiding underneath the fat layer, you won't get 6 chocolates.

How to do sit-ups properly.

1, curl up until your shoulders are about 3 inches from the ground. 2, when you rise do not rely on the neck to power. 3, always contract your abdominal muscles throughout the exercise. 4, back down when you do not smash your head down.

Bench Press

Target: chest, shoulders and triceps

1、The reason for frequent errors in bench press is shrugging shoulders, along with hyperextension problems. 2, In order to bench press correctly and reduce the risk of shoulder injury, you should keep your shoulders stable and vertically down throughout the movement. 3, A common mistake is to move the shoulders diagonally upward as you push upward, which not only reduces the workload on the chest, but puts the shoulders in a position where they are prone to injury. 4, There is also a tendency to use the legs and hips to compensate when the weight is too much. 5, Do not borrow power by twisting and swaying in order to lift, if you can not maintain a stable posture, then you are lifting too much.

How to bench press correctly.

1, shoulders go down towards the back. 2, contract your abs throughout the movement and keep your neck relaxed. 3, maintain the natural arch of the lower back, do not let it bend excessively. 4, do not lift weights when the elbows are completely straight.

Deep Squat

Target: thighs, hips and lower back

1、It is a common mistake to put too much pressure on the back and not enough movement in the legs during the sit-ups. 2, do not twist and turn your back, your spine needs to remain in a neutral position throughout the training process, all the work done should come from the muscles of the legs. 3, in order to keep your back in the right position, keep your back straight, contract your core muscles and hips. 4、When you squat, imagine sitting on a chair and not letting your knees extend beyond your toes.

How to do squats properly.

1. Open your feet shoulder-width apart, with your toes oriented slightly outward. 2, keep your back straight and chest up. 3, shoulders should be kept above the hip extension line. 4、Squat down as if you were sitting in a chair. 5、Keep your weight on your heels, not your toes, throughout the movement. 6、Be careful to watch that you do not let your knee extensions go beyond your toes.