Abdominal muscles and vest lines are all related to this muscle! 4 exercises to exercise the transverse abdominis

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Vest line and six-pack abs, many people want it, but torturing your stomach all day, is it really useful?

Abdominal muscles and vest lines are all related to this muscle! 4 exercises to exercise the transverse abdominisAbdominal muscles and vest lines are all related to this muscle! 4 exercises to exercise the transverse abdominis

I practiced my abdominal muscles for a month. I didn’t lose weight but became fat for a while. My heart is uncomfortable. It's not that you didn't work hard, but that you really didn't do it right.
Did you do this?
Do more sit-ups and you will have abdominal muscles
If you eat less, your waist will be thinner
Wear more shapewear, the waist will be thinner
Abdominal muscles will become thinner every day
In addition to internal organs, there are abdominal fat and subcutaneous fat. The abdominal muscles are just one layer of muscle tissue, and it is hidden under the subcutaneous fat.
When your body fat is high and fat accumulates in your abdomen, you will naturally not see the abdominal muscle lines. Although the original muscle mass is not low in the picture below, the abdominal muscles after fat reduction have become significantly more.
In addition to the subcutaneous fat and abdominal muscles, there are also internal organs, especially our stomach. When the food is still in the stomach after eating a full meal, or just eaten food that is easy to flatulence, or high-sodium food , There will be a lot of water accumulation under the skin, so even if the abdominal muscles are very strong, they may turn into a round belly~
Therefore, if you want good-looking abdominal muscles and vest lines, the key is to reduce fat first. After the body fat content is reduced, the body fat of girls will be between 16-18%, and the abdominal muscle lines will be the best-looking, not too much. The neatness is not too vague, the whole is the feeling of sexy Chuan word vest line.
If you want to get a slim waist in the true sense, but don’t look thick because of your abdominal muscles now, is there any way? The caring editor is ready for you!

Practice more transverse abdominis!

Speaking of abdominal exercises! Many people immediately think of exercises such as sit-ups, abdominal crunches, etc. in their minds!
No wonder! In this age of looking at the face and looking at the figure. Six pack abs, mermaid line and vest line have become the most interesting topics for everyone! Most people in the gym spend a lot of time exercising them!
But these exercises only stay on the surface of the abdomen (rectus abdominis)! The deep muscles (transverse abdominis) are often overlooked!
The biggest role of the abdominal muscles is to maintain the stability of the spine! And the deep muscles (transverse abdominis is the key!)
The transversus abdominis muscle is called a natural waist guard: it mainly forms the abdominal wall to protect the abdominal organs. Play the role of maintaining abdominal pressure, stabilizing the spine and pelvis.
The powerful transverse abdominis muscles will make you have a good performance in the process of exercise, squats, deadlifts, various training movements, the body is more stable and more powerful!
At the same time, the loose and weak transversus abdominis not only affects your sports performance, but is also prone to risk of injury. It will also make your abdomen become more and more loose and make your stomach defecate.

How to exercise the transverse abdominis

How to exercise the transverse abdominis

Plank support
Plank support is a simple and effective action! Keep your body aligned naturally during the action, with your shoulders, spine and pelvis in a neutral position! During the action, forcefully draw inward with the abdomen to fight against gravity and prevent the lumbar spine from overextending!
Hip flexion exercise ball
This action adds hip flexion and knee flexion to the static exercise of plank support! The essentials of action are still the same! Maintain the normal alignment of the spine and use the core muscles to stabilize the spine! Be careful not to bend your spine when you bend your knees and hips to drive the fitness ball upwards! Always keep the upper body straight!
Vacuum shrinkage
Kneel face down on the mat, support your body with your hands perpendicular to your shoulders! The hip and knee joints are at 90 degrees! Keep the natural curve of the back! Always maintain this position during exercise. Exhale all the air. Then relax your abdomen. Then I inhale hard, try my best to suck my belly into my belly, imagining that my belly is getting close to my spine! It feels like the abdomen is empty!
Remember, it's not the chest cavity to contract and breathe, you must keep your chest still in the process. Do 2 sets of 12 reps for each set and hold for 5 seconds each time!

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