You don't need to spend too long, maybe your body will reach a new level, just because you persist, and our training level is completely in line with your current level. This set of training allows you to pursue your own limit. The so-called limit, first of all, you must complete the target number of times, or for a period of time, and try to do every movement for a long time, and then complete the whole set of abdominal training movements continuously.
If you can achieve the specified goal, you will win the opportunity to do another round. Take a break 10 second, and then repeat the training action just now. For those who need to be advanced, no matter how powerful they think they are, they will still find this action very challenging; If your level is medium, you may not be able to support it in the middle; If you are a beginner of abdominal trainer, you can still try it; If you need another set of simple abdominal training, here are some summaries; If you want to try, you can challenge your limits. Even if you fail in the first round of each movement, you still exercise your abdominal muscles.
Let's teach you some action demonstrations. The training goal of each movement is different.
Action 1: Lie on your back and lift your legs.
This is the first action of our abdominal training. Lie prone on the ground, hands apart from your sides, and hold the ground firmly. First of all, we need to stretch our feet forward, then lift the lower body, slowly put it down and lift it again, and don't touch the ground.
If you are a beginner, there are two things you need to do. You should aim your feet at the ceiling and then go straight up, keeping your hips off the ground as much as possible. Then don't put your feet down, because it will be more difficult. This action lasts 45 seconds, which is your target time.
Of course, if you can't hold on for 45 seconds, it doesn't matter, you can start the next action. If you can do it for 45 seconds, rest for 10 seconds, and then repeat the previous actions. You can do this all the time and rest after each round 10 seconds. Until you can't finish 45 seconds, and then switch to the next round of training, you will find that we will make corresponding adjustments for people of different degrees. No one will think it's easier to move at the end of training.
Action 2: Sidewalk stick
Coupled with the rotation, training for the lower abdomen.
The upper body needs fixing. At this time, you need to use a side cane. First, basically keep the upper body fixed, keep the forearm in contact with the ground, and keep the shoulders in this state. When you step on your feet, you will make your hips rotate and change your feet constantly. The same action will last for 45 seconds. If you can hold on for 45 seconds, do it again until you can't finish it.
Action 3: X rolls the abdomen.
This action is moderately difficult. This action can exercise your abdominal muscles all over your body. We need to train with X-roll. This time, we are not training time but times, and the target number of times is 12.
This is what we talked about before. It's not easy to train with this action. You don't need to turn your body into a V-shape. You just need to gather your hands and feet together and turn them into an X posture. Open your feet, open your arms. Keep doing it, target 12.
Action 4: Rotating Sidebar Style
Next, we should exercise the abdominal oblique muscle, because the abdominal oblique muscle is very important and needs constant training. Oblique abdominal muscles can strengthen the overall line of abdominal muscles.
We need to use the rotating side bar, which requires continuous observation of the side, and then use the rotating side bar to let the hand pass under the body without losing balance, then return to the previous posture, then return to the bar, repeat the action while changing, raise the hand as high as possible, then come down and let the hand pass under the body, then return to the bar, and repeat the action while changing.
The training goal of this action is also calculated by the number of times. Do it 10 times per side to see if it can be finished. If you can finish it, you will win yourself the chance to do 10 times per side.
Action 5: Bend your legs and abdomen.
Before doing this action, we need to do the action from bottom to top, and we need to fix the upper body action and do the lower body action. Now you need to try to fix the lower body first, and then let the upper body go down. We can achieve this goal by bending our legs, just moving a little, but this is not our focus.
We have to do this position first, and then straighten our arms. You basically have to let your upper body do a belly roll or something, then raise your legs a little, and then resume your previous movements and change sides. Keep doing this.
The goal of this action is based on time: do leg lifts that last for 45 seconds, do them seriously and do them as much as possible.