Abdominal muscle training stage I without instruments 1:
Lie on your back (face up) on the bed or yoga mat, with your legs bent together and your hands at your sides.
Put your left hand down to the seam of your trousers and try to touch your ankle.
At this time, it will drive the upper body to bend upward, and the angle between the upper body and the horizontal plane is about 45;
Then the left hand retracts along the trousers seam,
But be careful not to lie down completely at this time, and the abdominal muscles are tight.
Then change your right hand, as above.
According to the above steps, each group 10 times, * * * do 3 groups, and rest for 30 seconds between each group. You will feel a little fever in your abdomen.
Note: the abdominal muscles are tight during the whole set of movements.
Action 2:
Lie on your back (face up) on the bed or yoga mat, with legs bent, thighs and calves at right angles, and palms flat on the right side of thighs.
At the same time, both hands move up along the positive side of the thigh until the knees, at which time the upper body will bend;
Then slowly put your hands back to their original positions. At this time, your upper body can't lie down completely, and your abdominal muscles are tight.
Each group should follow the above steps 10 times, and do 3 groups, with a rest of 30 seconds between each group. At this time, you will feel a little hot in your abdomen.
Action 3:
Lie on your back (face up) on the bed or yoga mat, with your legs straight and your hands at your sides.
Straighten your legs and lift them at the same time, basically at right angles to the upper body, and keep the upper body still.
Then put your legs down at the same time, remember not to put them down completely, 5~ 10 cm away from the bed or yoga mat.
Each group did the above steps 10 times, and made 3 groups, with a rest of 30 seconds between each group. At this moment, you will feel your abdomen burning.
Note: between the above actions 1~3, rest for 60 seconds after each action is completed.
If you feel particularly tired, the number of exercises in each group can be reduced appropriately, and vice versa.
The second stage abdominal muscle training no instrument action 4:
Lie on your back (face up) on the bed or yoga mat, with your legs straight and your head in your hands.
Turn the upper body to the left and bend the left leg to the right at the same time, so that the elbow of the right hand holding the head contacts the knee of the bent left leg;
Then return to the initial state, the upper body rotates to the right, and at the same time the right leg bends to the left, so that the elbow of the left hand holding the head contacts the knee of the bent right leg.
Each group did the above steps 10 times, and made 3 groups, with a rest of 30 seconds between each group.
Action 5:
Face down, legs shoulder width apart, hands and feet to support the body, the body is in a straight line, just like preparing for push-ups.
Bend the right leg so that the knee of the right leg touches the elbow of the right hand.
Then return to the initial state and touch your left elbow with your left knee.
Each group did the above steps 10 times, and made 3 groups, with a rest of 30 seconds between each group.
Action 6:
Lie on your back on the bed or yoga mat, with your legs straight, your hands open back and in line with your body.
Lift the upper body and lower body at the same time, take the hips as the support point, and try to touch the feet with both hands (it doesn't matter if you can't touch them, just reach the maximum);
Then return to the initial state, this action is a bit difficult. According to the above steps, each group 10 times, * * * do 3 groups, and rest for 30 seconds between each group.
Note: between the above actions 4~6, rest for 60 seconds after each action is completed.
If you feel particularly tired, the number of exercises in each group can be reduced appropriately, and vice versa.
All the movements in the first stage and the second stage can basically exercise different parts of the chest muscles, but the difficulty is different. It was suggested that:
In the first stage, after 1 month of practice, the second stage is also 1 month. Finally, the six movements in the first stage and the second stage are practiced at the same time (at this time, the number of groups of each movement can be appropriately reduced).
These are six behaviors. If you don't think this plan is suitable for you, you can also make a more reasonable plan yourself. Finally, I hope everyone can develop 8 abdominal muscles.