? How to operate

0 1 sit-ups.

Action essentials: lie flat on the mat, bend your legs and step on the ground. You can use someone else to repair your leg. Bend your arms and elbows and put your fists on your ears. Then take a deep breath. Get up from the ground step by step and feel the abdominal muscles give full play. Try touching your elbow with your knee. Abdomen to the highest point, pause for two seconds, and exhale when the body falls. Touch the ground with your shoulders, get up again without touching your head, and then repeat the exercise.

Roman chair with creaking sound on the side.

Action essentials: Lie on your side in a Roman chair, with your legs fixed, and grab dumbbells in one hand. The body bends to the side, about 45 degrees. Keep your arms perpendicular to the ground.

Sit with your legs crossed.

Action essentials: sit on a flat stool, with your legs slightly bent forward and your calves parallel to the ground; Grasp the edge of the bench with both hands, and lean back with your upper body at an angle of 45 degrees to the ground. This is the starting position of the movement; Bend your legs, bend to your body, your body moves to your knees at the same time, and your abdominal muscles contract and exhale; Keep your legs closed 1 s, then slowly return to the starting position and inhale at the same time; The above is a complete action, repeat the action to the recommended number of times.

04 supine back pressure.

Action essentials: Lift the pelvis upward, "roll" toward the chest, control the rotation in the direction of arrow (pelvic inclination), and push the navel as close as possible to the chest, legs and buttocks. The upper body angle remains the same.

Hang up your legs.

Action essentials: When practicing, hold the horizontal bar with your legs straight and your knees slightly bent. When practicing, the knees are bent and the thighs are raised at a 90-degree angle with the ground.

Bend your arms, bend your knees.

Action essentials: parallel your arms to the instrument, tighten your abdominal strength, put your legs together, slowly lift, keep your calf vertical to the ground, keep a 90-degree angle with your thigh, lift your lower body with abdominal strength, and then slowly put it down.

Sit down, turn left and turn right.

Action essentials: lie flat on the yoga mat, tighten the abdomen, lift the upper body, the abdomen is close to the thigh, and the body rotates 90 degrees from left to right. Pay attention to control the movement rhythm, prevent inertia rotation, and spread your legs slightly.

The barbell in the sitting position twists left and right.

How to do it: sit at one end of the stool, with your feet flat on the ground and comfortably separated. Put a straight bar behind your shoulder and hold its end with both hands. Keep your head still, make sure your pelvis doesn't slide on the bench, and rotate your upper body and shoulders as gently as possible in one direction.

Stay in the extreme position for a while, and then turn your torso and shoulders in the other direction as much as possible.