Abdominal exercises play an indispensable role in any strength and adjustment scheme. The strong core is that sports performance is essential to prevent injuries and back pain. A strong abdomen is an important condition for good sports performance.
We can practice abdominal muscles in some simple and effective ways. Let's talk about abdominal muscle forging in three stages.
Basic abdominal exercises
The intensity of abdominal basic exercises can be gradually strengthened. First, repeat 10, 3 groups at a time, and gradually increase to 20-25 times in each group.
Static contraction
1) Lie flat on the ground with your knees bent and your feet flat on the ground.
2) Tighten the abdominal muscles to minimize the contact between the back and the ground.
3) Hold for 5 seconds, and remember to count your breaths gently. Relax and repeat the exercise.
Keep your neck and face relaxed.
Two sit-ups
1) Lie flat on the ground, bend your knees and keep your feet at right angles to the ground.
2) Put your hands on both sides of your thighs and put your upper body up to your knees. Then go back to the starting position and repeat the exercise.
Imagine an apple under your chin. This is to ask your chin to stay away from your chest and not to hold your head.
Inclined sit-ups
Abdominal exercises, such as these stresses, practice the internal oblique muscles and external oblique muscles of the abdomen.
1) Lie flat on the ground with your right leg and knees bent at right angles and your left leg twisted.
2) Put your hands behind your ears on the side of your head.
3) Put away the upper body and turn it to the right.
5) Repeat the exercise several times, and then switch to the other side to practice again.
superman
1) lying on the ground, arms stretched out on the left and right sides of the head.
2) Lift the left arm and right leg about 6 inches at the same time.
3) Hold 15 seconds, change arms and legs and repeat the exercise.
Advanced abdominal exercises
Once you can comfortably perform basic abdominal exercises, you can try more advanced exercises. Thirdly, each group began to practice in stages from 2-3 to 10- 12 to 20-25.
Sit-ups at both ends
1) Lie flat on the ground with your knees bent, or put your hands behind your head. Keep a clear head.
2) The starting posture is: put your hands on your knees and bend 90 degrees.
3。 Lie prone, tighten your abdominal muscles and lift your body. At the same time, keep your knees close to your chest.
4) Return to the starting position and repeat.
The above paragraphs give us a good introduction to some methods of exercising abdominal strength. I sincerely hope that all friends can seriously study the above contents, apply what they have learned, and practice skillfully in real life, so as not to waste today's study. At the same time, you should also eat more foods that can increase skin elasticity.