During the movement, the abdominal muscles contract and keep the straight legs bent upward as much as possible. Hold it for a second, and then let your legs fall back slowly.
Breathing method Inhale when your legs are bent upward, and exhale when you fall backward.
Pay attention to the main points. When you fall off your leg, you should still control your abdominal muscles to avoid falling too fast.
The starting position is lying flat on the bed or on the ground. Bend your knees, lift your calves, don't let them fall, and put your head in your hands.
During exercise, try to curl the upper body forward while keeping the calf down, so that the body will not actually be lifted very high.
Breathing method Inhale when curling forward and exhale when leaning back.
Pay attention to the main points. When curling forward, the waist should sink, cling to the bed or ground, and the abdominal muscles should contract as much as possible.
Starting posture, hands holding the horizontal bar, the whole body hanging straight under the bar.
During the action, your knees are bent and your calves are retracted as far as possible. When you reach the highest point, completely contract the rectus abdominis for one second. Then slowly droop the calf until it is completely straight.
Breathing method: inhale when the calf contracts and exhale when landing.
Pay attention to the main points. Try to lift your knees up when you contract your calves.
Sit on the edge of the stool in the starting position, and support your hands on the stool. Keep your legs straight forward.
During the movement, bend your knees and shrink your calves as high as possible. Completely contract the rectus abdominis for one second, then slowly lower the calf until it is completely straight. Breathing method: inhale when the calf contracts and exhale when landing.
Note that this action is relatively simple, and its function depends on the height of the knee and the speed of the action. The higher, the slower and the bigger, and vice versa.