Abdominal resistance training

Everyone loves beauty, but there is a saying that goes, a white complexion hides three uglinesses, but being fat ruins all three outlooks. Especially for women, if they are too fat, it will have a great impact on their image. Not only will it make them look bad in clothes, but it will also make them look ungraceful. Regular exercise can not only help you lose weight, but also improve your overall image and temperament, making you beautiful and attractive.

There are many ways to practice abdominal muscles to resist blows. First, you need to exercise your abdominal muscles. The exercise methods include: push-ups. Sit-ups, etc. There are three types of sit-ups:

1. Sit-ups: Lie flat on the ground, place your calves on a bench, and use your abdominal muscles to sit up. When doing the exercise, do not extend your head too far forward so that it touches your legs. This will lift your back off the ground and your hips will share the work that should be done by your abdominal muscles. When returning to the original position, slowly lower your shoulders back to the ground, keeping your abdominal muscles tight. Many people like to put their hands behind their heads when doing this exercise, but when sitting up, the hands only serve to pull the head forward, which is not helpful for training the abdominal muscles. The situation is different if you put your fists in front of your chest.

2. Cross-legged sit-ups: This is an advanced exercise that works both the upper and lower abdomen. Lie on your back with your right leg bent and raised so that your calf is parallel to the ground. Then put your left foot on your right knee, gently support your head with both hands, contract your abdominal muscles and lift your upper body. At the same time, lift your hips up and do sit-ups. When returning to the original position, the shoulders should not touch the ground, and the hips should be lowered slowly to keep the abdominal muscles tense and contracted at all times. When you are finished, switch to your left leg and do the same.

3. Sit-ups: Work on the external oblique muscles. Lie on your back with your knees bent and your legs together and side to side. Stretch out the arm on the side of your leg. Spread your fingers and support the ground. Bend your other arm at the elbow and lightly support your head with your hand. When sitting up, the torso should not be rotated, just lift straight up without moving the legs. Fully tighten your abdominal muscles and do not let your shoulders touch the ground when returning to the original position. Then do the same on the other side.

Training abdominal muscles is very difficult and requires high mental concentration and the willpower to push the body's limits. When your body can't bear it, you have to grit your teeth and persevere, so that you can train your abdominal muscles well.

Of course, having well-developed abdominal muscles does not necessarily mean that you can withstand blows. It also requires certain methods, mainly consciously patting the abdomen. First, you need to sink your qi into your dantian, tighten your abdomen when striking, hold your breath or exhale, but never inhale while slapping. The intensity of the tapping increases from light to heavy, and from slow to fast. You can clap with your hands alone, or practice with each other. Remember: proceed step by step and don't rush.