Standard edition:

1 Hold your hands back to the center of gravity of your hips, hold your chest out and bend your knees so that your knees are as close to your chest as possible, forming a V-shape;

2 while your feet are hanging forward, you should lean up and back;

Then your feet are suspended and then retracted, and your upper body leans forward, so that your knees are as close to your chest as possible, making a V-shape. This time. * * * 25 times.

Always keep your upper body straight and at least 45 degrees off the ground. Upgraded version: You can raise your hand as the first step after proficiency, and other points are the same as the standard version.

Ride a bike

Standard edition:

1 Hold your hands back to the center of gravity of your hips, hold your chest out and bend your knees so that your knees are as close to your chest as possible, forming a V-shape;

2 pedal the bicycle across the circle clockwise and counterclockwise with both feet. In the process of drawing a circle, the thigh should be as close to the chest as possible to keep the whole body V-shaped. Draw 1 circle on the left and right sides respectively, and draw 1 time. Do it 25 times each;

Always keep your upper body straight and keep at least 45 degrees from the ground. Upgraded version: You can raise your hand as the first step after proficiency, and other points are the same as the standard version.

3. Operation Frog

Standard edition:

1 sitting posture, hands are parallel to shoulders, and knees are suspended, so that knees are as close to the chest as possible to form a V-shape;

(2) when your feet are suspended forward, your hands are stretched out to expand your chest;

Then, put your feet in the air and tuck your knees in your hands, and go back and forth once. * * * Do it 25 times.

Always keep your upper body straight and at least 45 degrees off the ground.

Step 4 sit-ups cross-legged

Standard edition:

1 Keep your feet straight and open at least 60;

2 Lie flat, put your left hand behind your head, straighten your right hand, sit upright and touch your toes, first left and then right, and your back needs to be straight during the whole process;

3 lie down, change hands, put your right hand behind your head, straighten your left hand, sit up and touch your toes, first right and then left, and the whole process requires your back to be straight;

Be careful not to touch your body when sitting up, and don't sit up with your chin during the whole process. Sit together once. * * * Do it 25 times. Upgraded version: The first step after proficiency is to roll up your legs like meditation, and the other points are the same as the standard version.

5. Scissors kicking action

Standard edition:

1 Lie flat with your hands close to the floor, straighten your left foot and kick it off the ground;

2 Keep your right foot as straight as possible, preferably at 90 degrees to the other foot, and keep your posture for at least 2 seconds to change legs.

3 feet need to be off the ground all the time, and every kick is to lift the foot. * * * Do it 25 times.

kick

Standard edition:

1 Lie flat with your hands close to the floor, your feet and soles together, and the distance between the upper and lower legs is the same.

Keep your feet up at about 90 degrees (toes are directly above) and kick vertically.

3 Keep your posture slowly and lower your legs. Don't touch the ground with your feet. Keep going back and forth, each kick. * * * Do it 25 times.

Move up

Standard edition:

1 Lie flat, keep your hands close to the floor, lift your legs together, straighten them, with heels up and toes down.

2 Use the power of your hips to kick your legs vertically, and don't touch the ground. The angle formed when leaning back and lifting should not be greater than 45, and the buttocks should be lifted once. * * * Do it 25 times.

8.v-shaped package

Standard edition:

1 Lie flat with your hands straight and perpendicular to your chest, and touch your toes when sitting up.

When landing on your back, lie back and lift your legs together.

At the same time, use both hands to control the upper body to sit up hard and touch your toes again as much as possible.

4 From beginning to end, don't put your hands over your head. 1-3 Do it at once. * * * Completed 25 times.

9. Tilt V-shaped action

Standard edition:

1 Lie on your right side, at an angle of 30 with the ground, with your right hand close to the floor and your left hand behind your head.

2 with hip support, legs straight to the vertical direction to do V-shaped sit-ups (that is, head forward and legs backward),

Once you start, your shoulders and feet should leave the floor and not touch the ground.

4 After the right side is finished, proceed to the left side, 25 times each.

10. Leg climbing

Standard edition:

1 Lie flat, with your right leg straight and at least 60 degrees higher than your body. There is a difficulty here, that is, the closer the left heel is to the hip, the more difficult it is.

Get up on your upper body, and climb your hands from your right thigh to your toes in 0~4 steps. The fewer steps you use by hand, the more difficult it is.

3 You can do it every time you climb, and each time is 13.

Please add WeChat jirou5 to provide this picture.

1 1. Mei Sen distortion

Standard edition:

Sit in 1 posture, with hands crossed and clenched into fists, and legs suspended and lifted. Straightening is the hardest.

Hammer the ground from the left or right corner of the body with fists clenched in both hands, and it is better to touch the ground every time, just like rowing a canoe, hammer it left and right once or more than 40 times.

12. Resume operations

Standard edition:

1 push-ups, the difference is that both hands support the ground and let the knees touch the ground to restore the buttocks.

2 bow down, the joints of both hands are completely close to the floor, and the forehead is close to the floor for a while to restore the waist.

Common problems of abdominal muscle tearing:

Questioner: The Lost Little Bookboy

There are several questions:

1, is it best to practice this every day? What effect will it have if you practice every other day?

2. It is mentioned in the video that you can have a rest during the practice, so if a group of movements can't be done halfway, is it better to rest or stick to it? Some experienced people think it is better for several groups to have a rest.

3. Many movements are a bit demanding on the ligaments on the feet. My ligament is not good. What should I do? Is it necessary to stretch the ligament for a while before practicing this?

In the process of practice, the feet are often weaker than the abdomen. What should I do?

5. People who have used it for a while talk about their feelings and effects. ...

Interviewee: Fitness instructor.

1. It's no problem to practice ABS every day. In fact, you can practice six days a week and take a day off. With this large muscle group and medium muscle group, you will definitely have a day off.

It's not enough to do what you can't do. Even if the specifications are lowered, you should do well in each group.

3. Practice together, not locally. You can pull the ligament statically and dynamically before doing it. The ligament is damaged.

4. I still insist on knowing that the special forces devil training has no strength. How can I practice? The potential is to see if you can bear hardships.

The effect is good, but it takes a long time to practice. Abdominal muscles are the last place in the whole body to start losing meat. It's hard to practice. See if you insist or not.

You can practice, but the intensity is a little high. It still hurts to die if you can't finish practicing in the next few days.

Abdominal muscle tear generally includes three grades, namely primary, progressive and enhanced. The primary level generally includes Sicilian abdomen, V-shaped support rotation, V-shaped opposing support, support side kick painting, abdominal stretching and other combinations. Advanced generally includes 90-degree belly roll, lateral left belly roll, lateral right belly roll, supine alternate leg lift, Russian twist and other combinations. Strengthening includes the combination of legs bending from both ends, left leg curling, right leg curling, supine windmill, bending, mountain climbing, etc. Beginners can start from scratch, then run step by step, and lines will appear in about half a month, which will have unexpected effects after a long time!

Keep app can be downloaded. Many of the above courses are suitable for inexperienced people to practice. It's easy for beginners to get on the road, and it feels quite easy to use.

More and more people like to keep fit, in order to be in good shape, to be healthy, to lose weight, to change their face value and so on. When you persist for a period of time, you will find that fitness is really a good thing. If you give up halfway, then don't choose fitness, because you are not suitable for fitness, this is a persistent process! Change can't happen overnight.

When it comes to fitness, you have to say abdominal muscles. Abdominal muscles are what every man dreams of. Abdominal muscles are also one of the easiest muscles to train. In addition to showing a good figure, abdominal muscles are also an important part of the lower body and have a good protective effect on the trunk. Proud and strong abdominal muscles are the key to the best performance of a man's figure!

The following abdominal muscle tearing movements can't be challenged without some basic skills!

1, take scissor legs

Equivalent to the traditional scissor leg action, this variant is less difficult.

Action points:

Sitting posture, stretch your arms to the side and back, support your knees to the chest height, control your leg strength, and stretch your legs repeatedly. It is suggested to train two groups, each group should exercise for 30 seconds, and then rest for 30 seconds before the next group of training.

2, flat legs and knees

You need a towel to do this. Put the towel at a certain distance in front of the yoga mat.

Action points:

Keep your arms straight and step on the towel with your toes. The flat plate with the distance between hands greater than the shoulder width supports the back and legs straight, which makes the muscles in a state of tension. Bend your knees, contract your knees to your chest, straighten your legs, and return to your original position. It is recommended to repeat the action. It is suggested to train two groups, each group should exercise for 30 seconds, and then rest for 30 seconds before the next group of training.

3. Bend your knees with one leg flat

Action points:

Bending posture, toes and hands on the ground, the distance between hands is greater than shoulder width. The flat plate supports the back of the body to be straight, one leg stretches and bends to the chest position, and the other leg keeps the stretched and bent knee straight. Return to the initial position and repeat the flexion and extension with the other leg. It is suggested to train two groups, each group should exercise for 30 seconds and rest for 30 seconds. In the next group of training, you can adjust the speed of bending your knees according to your personal preference, and extend your knees as far as possible to ensure the training effect.

If you want to exercise the internal oblique and external oblique muscles, you can bend your knees and extend them diagonally to the forearm position.

Pay attention to breathing when training abdominal muscle tears. I have seen many members practice abdominal muscle lacerator for several years, resulting in the separation of the white line of rectus abdominis. Pay attention to breathing.

This requires professional guidance, and ordinary people use the ordinary mode.

This question needs to be consulted by a fitness instructor.