(1) Hanging Legs and Lifting Legs: Hold the horizontal bar with both hands, straighten your arms and hang your body. Lift your legs straight and close together, at right angles to the upper body, pause, and do it again after lowering your straight legs. Inhale when lifting the leg, exhale when lowering it, and focus on the rectus abdominis. ?

(2) Sit-ups: The movements are basically the same as those of sit-ups, except that the upper body turns to one side during sit-ups. Practice one side first and then the other. When practicing, the mind should focus on the external oblique muscle and the internal oblique muscle. ?

(3) The weight-bearing body bends sideways: the feet are slightly wider than the shoulders, the barbell is placed on the back shoulder of the neck (the barbell piece should be locked to avoid slipping off), and the barbell piece should be held by both hands. The upper body bends to one side first, then returns to the upright position, and then bends to the other side, each time until it can't bend any more. Inhale when bending, and exhale when restoring straightness. When bending down, the movements should be steady, the legs should be straight, and hunchback is not allowed. This idea should focus on the external oblique muscle and the internal oblique muscle. ?

(4) Weight-bearing rotation: the feet are slightly wider than the shoulders, the barbell is placed on the back of the neck and shoulders, the barbell piece is supported by both hands, the eyes are forward, and the chest is lifted and the abdomen is closed. Turn the upper body to one side first, then return to the starting position, then turn to the other side, until you can't turn any more at a time. Inhale when you turn around and exhale when you turn back. Matters needing attention are the same as the side bending of the loaded body.

(5) Sit-ups: Sit on your back, with your feet hooked on your belt or pressed by your peers. Use the strength of rectus abdominis to bend down and sit up, touch your toes with both hands, stop for a while, then use the strength of rectus abdominis to control your upper body, slowly lean back and relax after lying flat. Then do it again. Inhale when sitting up, exhale before lying flat, then inhale immediately and exhale after lying flat. The train of thought focuses on rectus abdominis on both sides of the midline of the anterior abdominal wall.

People with poor abdominal muscle strength may not be able to complete the above actions at first, but they can support them with their hands when sitting up. When you can easily sit up 10 times according to the above requirements, you can hold the back of your head with your fingers crossed, or even hold the barbell piece on your chest with your hands to do the action. It should be noted that when you stand upside down, your chin should be close to your chest, and you should hold your chest out and abdomen in order to keep your muscles tense. Don't relax until your body is completely down. You can also lie on the inclined plate with your head down and your feet high. ?

(6) Supine leg lifting: the body is supine, legs are straight and close together, straight legs are raised, at right angles to the upper body, stop for a moment, and then use rectus abdominis to control the legs to fall slowly. Inhale when lifting legs, exhale when lowering legs, and focus on rectus abdominis.

(7) Right-angle supine: supine, bend over and lift your legs at the same time, and the upper body and legs are close together at the same time. After the hand touches the toe, the upper body and legs fall at the same time. Inhale when closing, exhale when falling, and focus on rectus abdominis. You can walk faster.

Second, exercise the lumbar muscles.

(1) lateral bending movement: upright. Legs apart, arms raised horizontally, upper body bent forward, fingers of left hand touching right foot, right arm naturally raised. Don't bend your legs and arms, inhale, then recover and exhale. In the other direction, repeat. Do it eight times in a row ?

(2) Leg flexion: supine position. Put your arms flat on the ground, bend your knees and lift them at the same time after straightening your legs, and inhale to make your thighs close to your abdomen; Then exhale and slowly restore. Repeat 8 times. ?

(3) Lift legs and abdomen: mainly develop lower abdominal muscles. Lie flat on your upper body, straighten your legs as high as possible, and then slowly put them down. After this action is done evenly, bend your knees and continue to do the same action. Repeat 8 times. ?

(4) Sitting posture: mainly to develop upper and lower abdominal muscles. Straighten your knees, lean back and forth, keep your body balanced, and then bend your knees and abdomen to make your abdominal muscles flex extremely. In practice, feet can never touch the ground.

Extended data

Muscle is mainly composed of muscle tissue. ? Muscle cells are slender and fibrous, so muscle cells are usually called muscle fibers. In the theory of traditional Chinese medicine, muscle refers to human muscle tissue and subcutaneous adipose tissue. Spleen governs muscles, and the nutrition of muscles comes from the transportation and transformation of spleen in Shui Gu. Muscle: name of anatomical structure. Therefore, the fullness of muscles is closely related to the rise and fall of temper. Su Wenping's theory of meteorology: "Dirty is really in the spleen, and the spleen stores muscle gas." Su Wen Wei Lun: "Spleen governs the body."

References:

Baidu Encyclopedia: Muscle