The TVA you must practice has to praise whether you have been practicing the abdomen for a long time, but you have never seen the lower abdomen flat, and sometimes it feels more convex? You may have the rectus abdominis dominate (the rectus abdominis are the 6-8 abs - depending on the person)
If the rectus abdominis always dominates the abdominal training. It may happen that the abdomen is not flat, no matter how you practice.
If you have a mother with a rectus abdominis after childbirth, or a big boy with a big belly (the belly will also have a rectus abdominis separation), it may make your abdomen more and more convex.
Activate training TVA before practicing abdomen. This will make your abdomen more flat and beautiful~~
What is "TVA"? Is it an upgraded version of TVB?
"TVA" is the English abbreviation of transversusabdominus abdomen transverse muscle. You are so beautiful, you say everything right!
First look at which abdominal muscles are long divided into: 1 rectus abdominis 2 abdominal oblique muscle (extralateral oblique / intra-abdominal oblique muscle) 3 abdominal transverse muscle
If you have weak abdominal abdominis, you may experience this condition during certain training exercises (the rectus abdominis and the dorsal extension muscle are dominant)
I can't train my abdominal muscles and hurt my waist!
How do you train to the transverse abdominis?
The main point of practicing the transverse abdominis is: breathing, especially the exhalation
Here are 3 simple training methods for everyone.
Practice of "getting ready"
↑ 1. Sitting posture, you can do this training when you can work. 2. When the nose is inhaling, let the abdomen bulge slightly. 3. You can use your mouth to exhale, let the abdomen inward, feel the navel to go close to the spine, and feel the ribs also shrink inward. 4. Every minute for 1 minute. You can practice in the morning, evening, and practice before practicing abdominal muscles.
↑ 1. Supine position, you can practice before going to bed and getting up, but don't breathe too hard. 2. Both legs bend 90°, put both hands on the sides of the body or under the chest 3. Inhale the nose and let the abdomen bulge slightly. 4. When exhaling, let the abdomen and ribs retract, the navel is close to the spine, and the strength of the abdomen is used to drive the waist close to the ground. 5. Each time for 1 minute, you can practice in the morning, evening and evening.
↑ 1. Prone four-legged support (both hands and feet perpendicular to the ground) 2. Note that the entire back and the back of the head are placed in a straight line as much as possible, and the inhaled abdomen is slightly bulged. 3. When exhaling, the abdomen and ribs are adducted, the navel is close to the spine, and the back is slightly arched by the force of the abdominal contraction. 4. Every 1 minute, you can contact in the morning, evening and evening.
When we can use this breathing training method flexibly, you can practice other abdominal training to have better results~~
Note that practicing the abdominis muscles is not only to help you eliminate the protruding lower abdomen, but also very effective for patients with frequent back pain. What are you waiting for? "About"! !
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