Belly rolling

This is a difficult action. Have confidence in the strength of your abdomen and upper limbs when doing this action.

Pay attention to the action:

Kneel slightly apart on the mat in front of 10- 15.

Put a roller at the centimeter. Your arm is directly below the shoulder joint, and your elbow joint is slightly bent. Slowly push the roller forward and slowly pull your body back to the starting position. At first, not too far. The strength of auxiliary muscles such as isosceles, back and triceps is improving.

2.

Kneeling rope pulls down abdomen.

Pay attention to the action:

Kneel on the mat facing the stretcher, hold the end of the rope grip with both hands and pull it to the top of your head. When you pull down, the position of your hands and head will remain the same. Put the elbow joint close to the knee joint, contract the abdominal muscles while exhaling, and then slowly return to the starting position in a controlled way.

3.

Hanging abdomen

This action has a good effect on abdominal muscles and better stimulation on the lower abdomen.

Note: Hold the lever with your hands apart, shoulder width apart, so that your body is suspended and perpendicular to the ground. Tighten your abdomen so that your legs are level with the ground, then slowly lower back to the starting position before starting the next one.

training plan

Belly rolling

320

Kneeling rope pulls down abdomen.

420

Hanging abdomen

320

The above abdominal muscle training method can make your abdominal muscles look stronger and more beautiful. You might as well try it during training.