5 alternative movements to make abdominal muscle training easier and more powerful for beginners!

An important part of getting started is to focus on the core. Is there a problem with your core or tablet? Then we need to inspect and send it for repair to find out where the problem lies. This is not an advertisement for 3C, it is an advocacy of exercise to exercise the body and mind!

How to exercise your body and mind?

Everyone has a different way, I think it's just crazy. Persistence is a good thing. Sometimes persisting in a different way may be better, but you still haven’t lost your enthusiasm and madness!

First of all, when it comes to physical exercise, think from another perspective. You don’t have to follow all the postures. As long as it is safe, you can make changes according to your own level. But you can’t always choose very easy methods, because if the exercise is too easy, the effect will not be obvious. These are two of the most important points that beginners need to understand!

For example, recently many beginners have asked me about sit-ups. About half of them feel sore in the neck when doing sit-ups or crunches, so you don’t have to do sit-ups, or you can do it in a different way. You can also think about the purpose of doing sit-ups:

●Just doing sit-ups will not help you lose weight or reduce your belly size because it consumes little calories.

●Just doing sit-ups does not count as a complete core training because the core has a wide range.

●Sit-ups only exercise the rectus abdominis, but there are other movements to exercise the abdominal muscles.

●You may not have enough abdominal strength, so the cervical spine is activated first, while the thoracic spine is less activated, or the thoracic spine has insufficient mobility, so the cervical spine is mainly activated, and so on.

The legend shows the difference between only cervical spine movement and mainly thoracic spine movement. The thoracic spine movement during crunches can make use of the rectus abdominis.

The rectus abdominis is actually involved when the body does sit-ups, rotates the thoracic spine left and right, or performs other movements at other angles. Therefore, doing different movements can exercise more parts of the body, build more functions of the body, and actually have more benefits. So for beginners, you can try the following alternatives:

● Crunches at a more relaxed angle

Use auxiliary tools. The starting angle is a reclining position with the hips lowered, which is more labor-saving. Keep your eyes forward, do not shake your head excessively, and avoid using your neck too much.

● Crunches with hands under hips

In the left picture, when the foot is straightened and lifted, the hips will slightly move away from the palms, and do not lower it too quickly when eccentrically. In the right picture, it is easier to bend and lift the leg. You can choose according to your own level.

● Another simple way

Hold one knee lightly with both hands and swing one foot up and down. This is a relatively easy way to operate. Because holding one leg can stabilize the pelvis, many people are prone to large pelvic movements due to insufficient abdominal strength or poor control. When the pelvis tilts forward, it is easy to feel discomfort in the waist when doing sit-ups or plank support.

● Plank

Plank actually requires the participation of many parts of the body, tighten the shoulder blades into a flat surface, and tighten the abdomen, buttocks, and thighs. When doing elbow support, the core load is relatively large because the arms are lower. When doing arm straightening, the load is small because the arms are higher, but the hands are relatively tired. In fact, I have seen many girls with weak arms. They feel very strenuous and even tremble when they do arm straightening.

This can be solved by raising the ball. The higher the level, the less effort it takes. You can support yourself with your elbows or straight arms.

As mentioned before, there are hundreds of types of crunches and planks, and it is impossible to list them all at once, but to put it bluntly, they are just crunches and planks, it just depends on which one you are suitable for. As your ability improves, you will be able to do more, more advanced, more variations, more fun, more effects, more desire to continue, and more craziness.

You can try different angles and movements in various ways.

One of the most important things that beginners need to overcome is physical strength. Think about it from another perspective. Don’t worry about how well you do, what you do, or whether you keep up with the popular sports that others are doing. Instead, remember not to be afraid of being tired and enjoy exercising. Any sport is good. Every move you make is helping yourself. Then start to energize yourself and keep wanting to exercise like a madman!

If you don't insist on something, you won't succeed. Don't be afraid that others will think you are crazy, because people who work hard on a positive thing are worthy of respect! After all, "There is no such thing as madness or non-madness in this world, there are only a thousand kinds of madness!"

I have students who are crazy about exercise. In addition to exercising in class, they also exercise every day and record it every day. There are also students who only attend class and don't take the initiative to exercise, but they are never absent during the holidays and every week, and they have no excuses to ask for leave. I have a student who leaves the company earlier than others in order to attend classes. His colleagues think he is a weirdo, but he will try his best to finish the work and not let the work delay him.

Who are you calling crazy? They are all different expressions!

To be honest, if I hadn't been so eager to get rid of my skinny appearance, and hadn't become interested in fitness, and tried to exercise every day, even if I did a lot of things incorrectly, I still tried my best and didn't give up, I wouldn't have become a coach, and I wouldn't have stayed in this industry until now.

If it weren't for that kind of madness, maybe I would be a different person now. If it weren't for that kind of madness, I wouldn't have let Muscle Mama transform from a sports girl to a professional instructor.

There is nothing wrong with being crazy and determined to do something, it’s just that the madness shown by each person is different. Your persistence in every madness in different things creates a special part of you. If you love exercise like a madman, and then do your hair and makeup like a madman after exercise, then I dare say that you will definitely exercise very well!

I heard netizens share that they love sports and have accumulated results over a long period of time, which has influenced their entire family to start exercising together. I think this is the most beautiful appearance of madness.

This article comes from: Muscle Mom Blog

※For more information, please visit the blog of Kinniku Mama