The primary abdominal chakra exercise program mainly focuses on kneeling posture. The methods and essentials of kneeling posture training can refer to the above.

Specific plan: train once a day at a fixed time (about 5~8 minutes): after 1 group adaptation (1~2), the number of groups will increase to 2, and there may be only 2~3 groups at the beginning of (5~7), but as long as you practice every day, you can slowly achieve 7 groups, which can be easily completed in ten days.

Second, the intermediate abdominal exercise program (enhanced kneeling training):

Although the intermediate abdominal chakra exercise plan still focuses on kneeling training, it requires that every movement must be standardized and step by step on the premise of ensuring quality.

Increase the number of groups and numbers.

Specific plan: training once a day (about 15 minutes): the number of groups (2~3) and the number of people (10 ~ 15). Generally speaking, exercise can be completed in 20 days. After 20 days, you should be able to easily complete 3 groups, each with 65,438+05. Otherwise, you need to continue training.

Three, advanced abdominal exercise program (standing training):

The so-called advanced abdominal wheel training refers to a training method based on standing posture (increasing the stimulation to the abdomen and waist). Please refer to the above for specific actions and essentials.

Specific plan: training once a day (about 20 minutes): the number of groups (3~5) and the number of people (12~20). The completion time varies from person to person. Congratulations on becoming an abdominal muscle man. Just stick to standing training every day (cattle people can stand for more than 50 times). As for the intermediate and primary kneeling training, it is basically helpful to you.

Precautions:

1. Be sure to do warm-up exercises before training to prevent muscle strain;

2. It is best to do some abdominal stretching exercises after training, or you can beat and massage the abdomen to relieve abdominal fatigue;

3. If you are training abdominal muscles, you should supplement protein before and after training (30~45 minutes). Don't exercise on an empty stomach and full stomach (after eating), which is also a burden to your stomach;

4. Step by step, we must take it slowly and gradually increase the difficulty within the range that individuals can bear;

5. Don't hold your breath during training, and try to ensure the coordination and smoothness of breathing and movements during descending and recovery;

6. Don't arrange the training items of the same muscle part together (on the same day), that is to say, if you plan to exercise your abdomen with sit-ups today, don't do abdominal rotation training again, so as to ensure that your muscles can get full rest and recovery;

7. Don't just practice abdominal muscles, regardless of the training in other parts, pay attention to all muscle groups to make them develop in a balanced way;

8. Don't use abdominal wheel for the old with waist injury.