Abdominal muscle training

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1, hold the bar with both hands, slightly wider than the shoulders, and relax the upper body.

2, carry your knees to the chest, raise the range even more, you can exercise your abdominal muscles more.

(There is no regret that the legs are bent, mainly the upper thighs. The upper body must be relaxed, mainly using abdominal strength.

Straight legs hanging down and lifting legs

1, hold the bar with both hands, slightly wider than the shoulders, and relax the upper body.

2, lift your feet, try to touch the crossbar with your feet, lift your legs, and relax your ankles to ensure maximum movement of your abdominal muscles.

3. Hold for 1-2 seconds and then lower your legs.

Sit up, knee

1. The legs are bent and lying on your back.

2,30° to 45° shoulder off the ground

3. Hold for 1-2 seconds and then slowly return to the starting position. During exercise, your hands are crossed, your fingers are on your chest, and your shoulders are relaxed.

Sit-ups

Supine, legs off the ground, knees and hips at right angles.

Put your hand behind your head.

3. Lift your shoulders 12 to 18 inches above the ground and touch your right knee with your left elbow, then touch your left knee with your right elbow. Repeat quickly.

Sit-ups

Put your hands on your thighs and your palms down on your back.

2, gently lift your shoulders off the ground, stomach, hands with the body movement, sliding on the thighs.

3. Hold for 1-2 seconds and return to the starting position.

(There is no regret: unlike the sit-ups we learned at school, this exercise does not make the body stand upright, but shrinks the abdominal muscles, pulls the shoulders off the ground, raises the head, and the body rises slightly, most The back is in contact with the ground. The key is to maintain the posture for 1 to 2 seconds in order to exercise the abdominal muscles.

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