Abdominal ripper is a segment of a series of fitness videos P90X released by Beachbody, which can be said to be highly sought after by fitness people. In fact, the abdominal ripper has a good effect on practicing abdominal muscles. What should the abdominal ripper do?

1 Action 1: Sit with your legs closed.

1, arms bent, palms on the ground, so that the upper body forms an angle of about 60 degrees with the ground.

2. Tighten your abdomen and lift your legs off the ground (only your hips touch the ground).

3, abdominal muscles force, legs close to the chest.

4. Slowly straighten your legs and return to the initial action.

Note: the legs should be closed quickly, extended as slowly as possible, and don't touch the ground all the way. Hold your chest out and tuck your knees in. You can raise your hand to increase the difficulty of your movements.

Cycle times: 25 times

2 Action 2: Bike Step

1. Hold your hands back to the position where your hips are concentrated, 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. Cross your feet clockwise and counterclockwise to draw a circle. In the process of drawing circles, it is better to keep the thighs as close as possible to the chest to keep the whole body V-shaped; Draw 1 circle on the left and right sides respectively, and draw 1 time.

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

This is a pelvic movement backward, because the upper body remains fixed, so the lower abdomen bears a heavy load. Pay attention to your chest, draw circles with your feet as big as possible, and raise your hand to increase the difficulty of action.

Cycle times: 25 times in the forward direction and 25 times in the reverse direction.

3 Action 3: Frog Show

1. Sitting posture, with knees in both hands parallel to shoulders, chest out and knees bent, so that knees are as close to the chest as possible, forming a V-shape;

2. Push your feet forward in the air, and at the same time stretch out your hands to do chest expansion;

3. Then take back your knees with your feet suspended, put your knees in your hands, and go back and forth once.

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

This is an action in which the chest and pelvis are close together. The upper body movement range is relatively small, so the lower abdomen load will be relatively large. Try not to touch the ground with your feet, raise your hands, stretch your arms and keep your chest straight.

Cycle times: 25 times

4 Action 4: Cross-legged/cross-legged sit-ups

1. Keep your feet straight and open at least 60 degrees;

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. The whole process requires a straight back;

4. 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.

This action is mainly the flexion of the spine. Because the legs are fixed, the load is concentrated in the upper abdomen. Straighten one hand, hold your head with the other hand, get up and turn around. Raise your arm, turn around and touch your toes, then lie down and change hands to continue. It will be more difficult to roll up your legs.

Cycle times: 25 times:

5 Action 5: Scissors legs

1. Lie flat with your hands close to the floor, kick your left foot outward and one foot off the ground;

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

3. Both feet should always leave the ground, and each kick should be lifted.

This action is mainly pelvic backward tilt, and the load is concentrated in the lower abdomen. Pay attention to raising your legs and straighten them as much as possible. The difficulty is that the raised leg should be straight, the fallen leg should not touch the ground, and one leg should be kept as long as possible when it is lifted to the highest.

Cycle times: 25 times

6 action 6: lift your hips.

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

2. Keep your feet up about 90 degrees (toes are directly above) and kick in the vertical direction;

3. Keep your posture slowly, put down your legs, keep your feet off the ground, and continue to reciprocate, every time you kick.

The main action of this action is that the chest and pelvis are close to each other, and the load is concentrated on the rectus abdominis. Put your feet together, lift your whole leg up, almost perpendicular to the ground, and then tilt your ass up without lifting it too high. Just leave the ground, and be careful not to roll your head (thighs against your chest) when lifting your legs.

Cycle times: 25 times

7 Action 7: Heels are in the air.

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

2. Kick your leg vertically with the power of your hips, and don't touch the ground. The angle formed when falling back and lifting should not be greater than 45? Lift your hips once at a time.

The main action of this action is that the chest and pelvis are close to each other, and the load is concentrated on the rectus abdominis. Straighten your legs, try to keep the position of your legs unchanged, lift your ass with waist and abdomen strength, and press your feet hard. Be careful not to move too fast, control your waist and abdomen when you fall, and slow down.

Cycle times: 25 times

8 action 8:v get up.

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

2. When landing on the back, lean back and lift your legs together;

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

4. From beginning to end, don't stretch your hands over your head. 1-3 is done at one time.

The load of this action is concentrated in the rectus abdominis, and the load on the upper abdomen will be even greater. Never put your hand on your head, always point to the sky, get up and touch your toes, then lie down. When your back touches the ground, your feet are raised, your back is upright, you leave the floor, and your hands are extended to your toes.

Cycle times: 25 times