Abdominal muscle exercise: Knee bent and sit-ups

For a runner, abdominal muscles are very important core muscles. Abs without strong enough will not be able to effectively support the back of the human body. If your abdominal muscles cannot support your upper body during running, the running process will become very painful and full of difficulties. At the same time, this exercise helps protect the connection between the abdomen and the lower limbs and enhance the strength of knee lifting.

　　Action steps:

　　1. Lying flat on the ground. It will be more comfortable to lie on the mat or carpet, but be careful to make sure the cushioning force of the mat is not too large. 　　2. Bend the knees. Your feet can be placed flat on the ground. You can also let the soles of your feet be slightly suspended to enhance the training effect.

　　3. Cross your hands in front of your chest. You can also place your hands behind your neck or the back of your head, but many people often lift your head or neck hard during training, so that the burden on your spine may be increased. Your head and neck should always be relaxed on your palms.

4. With the power of your abdominal muscles, lift your shoulders upwards. Do not lift your entire upper body, otherwise it may cause back muscle damage, and it will not be possible. It will strengthen the exercise effect of abdominal muscles.

　　Stretching your head forward (put your face close to your chest) will make you feel that you have exercised a little more, which is indeed quite attractive. But it does not actually increase the exercise effect, but will make you more likely to be injured. If you don’t want to make this mistake, you can try looking upward at the ceiling all the time during exercise.

　　If your hands are placed behind your neck or behind your head, don’t let your elbows be together, but keep them at the same height as your ears. If the elbows are together, the head will be easier to lean forward.

　　5. Exhale when your upper body is raised and try to shrink your abdomen as much as possible. Muscles.

　　Status when lifting the upper body to the highest point. After your shoulders are off the ground, try to maintain the posture for one second (or longer).

　　If you are learning how to punch, you can imitate the training method of Muay Thai players: let others hit your abdomen and shrink your abs with all your strength to adjust your core strength to deal with the blow.

　　6. Slowly exhale and relax and return to the flat lying position. Don’t lie down with a "thump", you also need to use your abs to control the lying process.

　　7. Relax the abs, and then do a set of knee flexion and ups.