Exercise essentials

Lie on your back, arms flat on your sides, legs completely straight or knees slightly bent. Make sure your head and feet are off the ground at the beginning.

Contraction of abdominal and hip muscles, starting with explosive force. Yuanbao sit-ups are most effective only when they are done in a dynamic way.

Inhale and hold your breath while bending your hips, then lift your legs and lift your torso and arms at the same time. Then bend the spine, contract the gluteal flexors, and lift the legs and trunk at the same time until they form an angle of 45 ~ 60 degrees with the ground.

When the action is close to the highest point, extend your arms to your calf.

At the highest point, the leg and trunk should form an angle of 60 ~ 90 degrees, and both hands should be kept near or above the calf. At this time, you should land on your hips and keep your body balanced. Hold this position 1 ~ 2 seconds.

Exhale, then slowly lower your upper body and legs at the same time and return to the starting position. Don't let your head and feet touch the ground at the lowest point.

Pause for a moment, then repeat the action for a specified number of times.

Exercise advice and exercise skills

Breathe in a little more than usual. Hold your breath when lifting your trunk and legs in bed. This can help you generate more strength and abdominal pressure, and protect your spine to some extent. Exhale during the ascent will make you unable to exert your strength and more vulnerable to injury.

Straighten your arms forward and upward, and you will gain more strength above your hips. This will not only help you lift your trunk, but also help you keep your legs balanced when you lift your legs quickly.

Bend your spine by moving your head and shoulders upward, which will make it easier for you to lift your upper body from your hips.

When you lift your legs, your hip flexors should keep contracting centripetally. At the same time, your lower abdominal muscles should be in a centrifugal contraction state to maintain the stability of the pelvis. This will make the abdominal muscles produce stronger contraction force and help you lift your trunk.

When you gradually master this movement, you can use the strength of hip flexors to rotate the upper body and legs forward while lifting the upper body and legs slightly, and the balance of the body is completed by the hips. In this case, the muscles around the pelvis rotate to a certain extent, which makes the abdominal muscles contract more fully, especially when you keep a V-shape.

Training elements

Tip: This action should be trained quickly and rhythmically. When you start practicing, it doesn't matter if the movements are not in place, but you must coordinate the movements first and then improve the quality of the movements.

When to do it: abdominal muscle training should arrange to do V-shaped push-ups at first, because your abdominal muscles are not tired.

What to do: After V-push-ups, you can do sit-ups and other exercises to exercise the abdominal oblique muscles.

How to do it: do 3 ~ 4 groups, each group 10 ~ 25 times.

Mainly involving muscles.

The V-shaped stent uses at least six muscles.

Muscle position action

Abdominal muscle group

The rectus abdominis makes the spine bend forward in front of the abdomen (making the head and buttocks close to each other and pressing the muscles of the abdomen).

The lateral side of the abdominal oblique muscle bends the spine forward.

The lateral side of the abdominal oblique muscle bends the spine forward.

(located in the deep layer of external oblique muscle)

The medial part of the upper thigh of pubic muscle bends the leg at the hip.

The middle of the upper thigh of rectus femoris bends its leg at the hip.

The iliopsoas muscle bends the leg from the lower part of the spine and buttocks to the buttocks.

Deep muscles in the upper thigh

Application in sports

The bending of hips and spine plays an important role in any movement that requires leg lifting, such as jumping and kicking (kicking is found in martial arts, football and rugby). Abdominal muscles and hip flexors can also move forward in throwing sports, such as baseball, football, basketball and javelin. They play an important role in serving tennis, throwing foul balls and heading balls in football, spiking and blocking in volleyball, defending and rebounding in basketball.

Chest muscle exercise

Chest muscle exercise method bench press: the exercise site is the chest rib of pectoralis major muscle, which can reduce the excessive accumulation of fat in the breast and enhance its elasticity. Inclined bench press: the exercise site is the clavicle of pectoralis major and the depth of pectoralis minor, which helps to expand vital capacity. Lie on your back on a bench or a wooden board, and the angle of the reclining board is 45-60 degrees. Bend your elbows, lift dumbbells on your chest, naturally separate your upper arms, tighten your back muscles, and straighten your chest. Inhale, contract the pectoral muscles, extend the arms, and lift the dumbbells until the arms are completely straight. After the pause, the breath falls and the dumbbell returns to its original position. Do this action continuously, chest out. Supine arm pull-ups, exercise parts: latissimus dorsi, deltoid muscle and shoulder joint. Lie on your back on the bench, straighten your arms and put dumbbells on your legs, tighten your back muscles, hold your chest, hold your breath, slowly lift your arms along a semi-circular arc and then put them down until they are consistent with your posture. Exhale slightly, inhale, and at the same time, restore your arms along the original arc, exhale, and continue to do so. Chest enlargement on supine position: the exercise position is basically the same as that of bench press, but it is better for fully stretching pectoralis major and expanding chest cavity. You can lie on your back or recline. The posture is similar to bench press. Hold the dumbbell with both hands, straighten it, inhale deeply, and hold your breath to slowly extend your arms to about 120 degrees below your sides, so that your chest can be fully extended. Then contract the brain muscles and restore the preparation posture. Do this action continuously. Push-ups: There are many exercise parts, mainly pectoralis major, upper arm and forearm muscles. Hands shoulder-width, prone, hands fulcrum behind the vertical line of shoulders, legs straight, toes on the ground, head up, waist tightened, abdomen closed. Exhale, bend your arms and lower your body at the same time. Pay attention to the shoulders in front of the palms, the abdomen should be tightened all the time, and the chest should not be adducted. Do this action continuously. At the beginning of this movement, because the strength of the chest muscles and arms is small, you can support your hands on a certain height to practice, and then support them on the ground to practice. In order to increase the difficulty, you can also pad the foot pad or tie the dumbbell with a belt and practice it on your back. The exercise of chest muscles is a step-by-step process, and persistence is very important. Only by paying a certain amount of physical strength can we get good results. If you feel that the effect is not obvious, you should carefully check whether your actions are accurate. Pay attention to the exercise area, try to tighten the muscles when they contract, and try to relax when they relax. Action should be rhythmic, speed should be steady and slow, and breathing should be natural. Inhale when you exert yourself, and exhale when you relax. When you start training, you should change from easy to difficult according to your physical health, and then do supine exercise after your physical fitness has improved. The weight of dumbbells also depends on physical strength. You can choose 1- 1.5 kg at the beginning, and then gradually increase the weight of 0.5- 1 kg once or twice. Exercise every other day, every 30 minutes to 1 hour, and do 3 groups of each movement, each group 10- 15 times. After several months, increase the amount of exercise according to the situation. Exercise in the morning before breakfast; If it is night, it should be two hours before going to bed; Only exercise after meals 1 hour, and eat 30 minutes after exercise. With the increase of exercise, the nutrients intake through food should also increase accordingly. For fat people, they should eat less food containing starch, fat and sugar, and the intake of protein can be maintained at the original level or increased, and eat more fresh vegetables. Thin people don't have to be strict about food varieties, but they should increase their food intake.

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