"It's really hard to tell...... The teacher didn't talk about it either. Daqiang stood up, touched the back of his head and said, "There is another action, called Bulgarian squat, and I can't figure out why it is called this, haha." In fact, the name is not important, the main thing is to make the action standard. When exercising your abdominal muscles, if you don't move properly, you may injure your waist. ”

Daqiang bypassed this question, which could neither be answered nor seemed to be inconsequential, and instead talked about relatively important knowledge.

"Hurt your back?" Xin Xiaotian was a little puzzled.

"You sit down and feel it, and you'll understand it right away." Daqiang said.

Xin Xiaotian also sat on the edge of the mat, learning the action that Daqiang had just demonstrated, forming a V-shape between the thighs and the upper body, and the heels dotted on the ground, so that she only sat for a few seconds, and before she could add the movements on her hands, she already felt that the abdominal muscles began to tremble slightly, but her waist didn't feel anything.

"Because I didn't exercise much before, I would tremble, which is normal. When doing this type of movement, the important point is that the abdominal muscles must be used correctly, if the abdominal muscles do not exert any force at all, as soon as they are loosened, the lower back will immediately bear a lot of weight. Da Qiang was talking, seeing that Xin Xiaotian had a tendency to relax, and hurriedly said: "Don't try, don't try this, your abdominal muscles are strong, don't relax." ”

Xin Xiaotian was originally a little curious and wanted to feel it, but was stopped by Daqiang.

"It's better not to talk about the wrong moves, lest you either want to try it out or make a mistake." Daqiang seemed to be talking to himself.

Xin Xiaotian sat up straight and laughed: "It's like when you take the school exam." Four options, just memorize the correct ones, it's best not to be idle and remember why the other three options are wrong, that will be easy to mix. ”

"Haha, pretty much the same thing." Daqiang said.

Subsequently, under the guidance of Daqiang's statement, Xin Xiaotian used the strength of her abdominal muscles to "pull" her upper body, and kept her body steady and motionless, and then clasped her hands together, swinging left and right to both sides of her body at a uniform speed. It is exactly the length of the arm as the radius. Make a semicircle.

After doing 16 times, Xin Xiaotian felt that her abdominal muscles were sore, and she also felt it on the left and right sides.

Daqiang nodded, and said, "The advanced posture of this movement is to completely leave your feet off the ground. You don't have to do it so hard now. ”

"That's right. I remember when I used to go to school. One of the unified assessment items is sit-ups, but I have never seen anyone practice this in the gym? Xin Xiaotian suddenly remembered the sports items in the previous entrance exam, and asked casually.

Daqiang seems to think it's a good question. He nodded again and said: "Yes, many people have asked me curiously, why do I take sit-ups when I go to school, including now that schools are still taking exams, but why can't I see anyone doing this movement in the gym, and the major Vs have not recommended this movement?" ”

"Why?"

"You try, do 20 standard Russian turns, and while it looks easy for the onlooker, it's actually more tiring than doing 30 sit-ups."

"Well, that seems to be the case." Xin Xiaotian agreed.

"I haven't studied the origin and development history of sit-ups, haha, in short, it may be that foreigners first slowly summarized and discovered, too much sit-up practice will hurt the waist, so the talent in the fitness circle has gradually eliminated this action, and now many movements are in continuous improvement and improvement, in order not to hurt the body as much as possible, and to achieve the most ideal exercise effect."

"Oh, but the school still seems to make sit-ups a regular item." Xin Xiaotian remembered the torture she had been subjected to in physical education class.

"There is no way to do this, if you have to do it, you must pay attention, don't hold your head with your hands and struggle, that is not right, it will lead to back bending, and increase the pressure on the cervical spine and lumbar intervertebral discs; And the harder you hold your head, sometimes the more difficult it is to get up, it is best to put your hands on the sides of the back of your head, relax your upper limbs, neck, and shoulders, and mainly rely on your abdominal muscles to bring the whole body up. Daqiang gestured as he spoke, and said in detail.

Xin Xiaotian listened to it and couldn't help but try it twice, and sure enough, it was really like this. "When I took the high school entrance examination that year, if I knew this trick, I would be able to score 100 points in this one."

Daqiang Yile said, "Haha, but we won't practice this now." The abdominal exercises I will teach you later, each of which can stimulate the abdominal muscles more effectively than traditional sit-ups, and the points are more detailed. ”

"yes, okay."

"By the way, test you, I chatted with you in the first few classes, and I feel that you usually like to read this knowledge, let me ask you, what are the abdominal muscles?" Daqiang asked half-jokingly.

"Forehead ......" Xin Xiaotian thought hard for a while, and an abdominal muscle anatomy diagram appeared in her mind, when the system rewarded her for slimming fingering, she was also forcibly filled with a full set of knowledge of human body structure by the way, which is not usually used, but at this time, since Daqiang asked her, it naturally appeared in her mind.

"Hmm...... There are rectus abdominis, transverse abdominis, internal oblique abdominis, external oblique abdominis, and here, called serratus anterior, this is also counted, the abdominal muscles seem to be layered, not a simple eight pieces. Xin Xiaotian pointed at herself as she spoke.

"Yes, I know everything!" Daqiang gave a thumbs up, expressed praise, and asked, what else do you know?

"I don't know...... By the way, I look at the muscle anatomy diagram, the rectus abdominis muscle is two vertical, but why do boys become eight pieces when they practice it? "Xin Xiaotian especially likes to think.

"Because there are only two abdominal muscles, why do you think boys have eight-pack abs, and girls generally practice two vertical vest lines?"

"yes."

"Because there are naturally several partitions on the rectus abdominis muscle, called tendon strokes, so the abdominal muscles look like eight pieces, and the tendon scratch is a kind of connective tissue, which is used to fix the muscles." Daqiang did say it very simply, but it was also clearly expressed.

"But why do girls practice with two vertical bars?" Xin Xiaotian continued to ask.

"Because it is generally difficult for girls to develop obvious bulk, unless they are professional and supplemented by supplements and diet; On the other hand, it is that girls are born with a higher body fat percentage than boys, or in other words, for health reasons, it is not recommended to reduce body fat to the point where you can see obvious abdominal muscles. Da Qiang touched the back of his head again, and seemed to think that it was enough to bring others with just effort, and it would take a lot of brains to bring this one.

"Oh, I understand that." Xin Xiaotian feels that there is no need to explain this in detail, girls must retain a certain amount of body fat, if the body fat is too low, it may cause aunt irregularity, this is common sense.

"In fact, there are girls who practice eight-pack abs, but very rarely."

"Well, when I think about it, I think I've seen professional female bodybuilders have." Xin Xiaotian thought for a while, and had a vague impression. (To be continued.) )