way
1, supine leg lifts alternately
Action description
1, lie on your back and lie flat on the ground, with your back close to the ground and your hands on your sides;
2, keep the upper body stable, the lower back is close to the ground, the abdomen contracts, the feet are alternately raised, and the abdominal muscles continue to contract.
Action points: keep your back close to the ground during the action, and don't use your back to borrow money.
Action characteristics: Alternate leg lifting on supine can effectively train the lower part of rectus abdominis, which is of great help to enhance the strength of abdominal muscles.
2. Flat bracket
Action description
1. Bend your elbows on the mat, stand on tiptoe, straighten your torso, and keep your head, shoulders, hips and ankles in the same straight line;
2. Keep your waist and abdomen tight and stick to it for as long as possible.
Action points: keep your back straight, tighten your core, and keep it as long as possible during the action.
Action characteristics: Flat support is a safe, appropriate and easy-to-use action, which can not only train almost all core muscles, but also give consideration to stable and unstable training.
3. Little Yin Fei
Action description
1, kneeling on the mat, arms close to the body;
2. Lift your hands and feet up at the same time, stay at the highest point for 2-3 seconds, and stretch your body as much as possible;
3. Slowly return to the original action.
Action points: feel the tightening of back muscles during the action.
Action features: Yin Fei Jr. can effectively exercise the core muscles of the lower back, which is very helpful for relieving lumbar muscle strain and improving lumbar disc herniation.