Starting posture
Raise your head in supine position with flat pad or inclined plate. Hold the fixed object behind your head with both hands and straighten your whole body.
Action process
Contraction of abdominal muscles will bend the legs that remain straight upward to the maximum extent. Hold it for a second, and then let your legs fall back slowly.
Breathing method
Inhale when your legs are bent up and exhale when you fall back.
Pay attention to key points
When you fall off your leg, you should still control your abdominal muscles to avoid falling too fast.
Second, lift your legs on your back and curl your upper body.
Starting posture
Lie flat on the bed or on the ground. Bend your knees, lift your calves, don't let them fall, and put your head in your hands.
Action process
In the posture of keeping the calf down, try to curl the upper body forward so that the body will not actually lift.
Very high.
Breathing method
Inhale when curling forward and exhale when leaning back.
Pay attention to key points
When curling forward, the waist should sink, cling to the bed or ground, and the abdominal muscles should contract as much as possible.
Third, hang the bar, bend your knees and shrink your legs
Starting posture
Hold the horizontal bar with both hands, and the whole body hangs straight down the bar.
Action process
Bend your knees and try to contract your calves upwards. When you reach the highest point, completely contract your rectus abdominis for one second. then
Slowly droop the calf until it is completely straight.
Breathing method
Inhale when the calf contracts and exhale when landing.
Pay attention to key points
Try to raise your knees when you contract your calves.
Fourth, sit leg contraction.
Starting posture
Sit by the stool and put your hands back on the stool. Keep your legs straight forward.
Action process
Bend your knees and shrink your calves as high as possible. Completely contract the rectus abdominis for one second, and then slowly descend.
Legs, until completely straight.
Breathing method
Inhale when the calf contracts and exhale when landing.
Pay attention to key points
This action is relatively simple, and its function depends entirely on the height of the knee and the speed of the action. The higher the better.
The slower, the bigger, and vice versa.