How to practice abdominal muscles do not hurt the waist lumbar strain how to practice abdominal muscles

May 8, 2023

Want to train beautiful abs is not an easy thing, in addition to perseverance, but also to master the scientific and correct exercise methods, otherwise the effect will not be obvious, and sometimes even make their waist injury, had to interrupt the exercise white to do a lot of useless work, so do not hurt the waist what are the abdominal exercise methods, the following to introduce you.

Air stirrups

Have practiced the abdominal muscle friends know that the air stirrups on the abdominal strength exercise is very useful, in the process of exercise can obviously feel out. But we need to pay attention to when doing the air stirrups, in the supine on the floor, the lower back needs to be close to the ground, not with the ground there is a gap, so it is easy to make the waist force, resulting in lumbar injuries.

Sit-ups

Sit-ups relative to other exercises to train the abs, is one of the most simple movements, but really the most injury waist a movement. So if you want to avoid training abs hurt waist, you can choose halfway sit-ups, that is, when you get up, as long as the shoulder blades up, and do not need not all the upper body sitting up, so the stimulation of the waist is reduced, and the role of training abs is also very obvious.

Abdominal curl action

Whether it's the exercise ball curl, or the leg curl, or any other curl action, be sure to pay attention to the neutral pelvis position. If you have a lumbar injury, you can also choose to posterior pelvic tilt, but never let the pelvis tilt forward, so it is easy to hurt the lumbar spine. Doing curls in a neutral or posterior pelvic position ensures that the rectus abdominis is isolated, eliminating the need for the lumbar spine and other muscle groups to be involved in the movement, thus providing good protection for the lower back.

Supine bending knees touching heels

Bend your knees and touch your feet, lie flat with your legs bent, alternately touch your ankles with your hands left and right, and feel the abdominal force. Can always ensure that the waist to the ground, exercise both sides of the abdominal muscles, do not allow the waist to participate in the force.

Russian turn

Russian turn body legs slightly raised, back straight sitting on the gym mat, hands clasped on both sides of the body alternately swing. Straighten the waist, relax the arms, rely on the rotation of the shoulders to drive the arm movement, body twisting do not overdo it, to prevent spinal injury.

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