(1) Suspended leg lifting or load-bearing suspended leg lifting

Target muscle groups: rectus abdominis, oblique abdominis and iliopsoas.

Practice method: hang your hands on the horizontal bar, the distance is about shoulder width, your knees are straight and your instep is tight. Take a deep breath while practicing, raise and lower your legs rhythmically, and stop at the highest or lowest point of each movement. If you want to increase the difficulty and improve the quality of practice, you can tie a sandbag or other object to your calf.

Exercise tip: Don't shake your legs backwards to gain inertia momentum. When you lift your leg up, just lift it slowly and in a controlled way. If necessary, let the coach or teammates hold the lower back to prevent the body from shaking back and forth.

(2) Support the front legs with both hands (static support)

Target muscle groups: rectus abdominis, iliopsoas and rectus femoris.

Practice method: Hold your hands straight on the parallel bars or other objects. Lift the legs parallel and close together, and the upper body and legs form a 90-degree angle for static support.

Exercise tip: Take a deep breath to adjust your state during exercise. Each group will try their best to persist for 30 ~ 60 seconds, and rest between groups 1 ~ 2 minutes.

Second, trunk support for waist and abdominal muscle strength training.

There are many ways to train the strength of waist and abdominal muscles with the trunk as the support point, such as supine leg lifting, supine knee lifting, alternating knee lifting with rubber belt, supine abdominal and hip pushing, and negative sandbag pedaling on the calf. Mainly introduce the following exercises.

(A) supine leg resistance training

Target muscle group: rectus abdominis.

Practice method: This exercise is in pairs. The exerciser lies on his back with his feet together on the mat. The helper naturally stands in front of the exerciser's head, with his legs apart, and the exerciser holds his ankle with both hands. When practicing, the exerciser takes the trunk (back) as the fulcrum, puts his legs together, straightens up to the front of the helper (hips are rolled up at the same time), and then the helper pushes the exerciser's feet hard. Practitioners should take the initiative and try not to let their legs touch the ground. Cycle exercises are carried out in this way until the waist and abdomen of the practitioner swell to a certain extent, and then stop to rest.

Exercise tip: When each group reaches a certain limit, you can keep practicing several times, which will stimulate the muscles to reach the highest threshold. The effect of this exercise will be better. If the practitioner's abdominal muscle strength foundation is good, a sandbag can be tied to the practitioner's calf to increase the weight and improve the difficulty of practice. In order to better improve the practice effect.

(2) Lie on your back, pull rubber bands with your legs and raise your knees alternately.

Target muscle groups: rectus abdominis, iliopsoas and rectus femoris.

Exercise method: the exerciser lies on his back with his legs together, with the trunk (back) as the fulcrum, and the rubber band at the ankle, and the other side of the rubber band is tied to a fixed object or the helper pulls the rubber band hard. When practicing, the practitioner lifts his knees alternately, and the height can reach above the abdomen as much as possible.

Exercise tip: When the practitioner lifts his knees alternately, in order to prevent his body from moving, he can grab a fixed object on his side or the ankle of the helper in front of his head with both hands. Practitioners can change the rhythm when lifting their knees alternately. First fast and then slow, first slow and then fast, continuous fast-paced explosive training of waist and abdominal muscles, continuous slow-paced endurance training of waist and abdominal muscles.

Third, carry out strength training of waist and abdomen muscles with hips as the support point.

(1) Stand up with the word "V"

Target muscle groups: rectus abdominis, lateral oblique, medial oblique, iliopsoas and rectus femoris.

Practice method: The starting posture is that the practitioner lies on his back on the mat, his arms are flat on his sides, his legs are completely straight or his knees are slightly bent. With hips as the support point, make sure that the head and feet of the practitioner have left the ground at the beginning. During exercise, the abdominal and hip muscles contract hard and start to move with explosive force. Inhale at the same time, hold your breath, bend your hips, lift your legs, and lift your torso and arms at the same time until they form an angle of 45 ~ 60 with the ground. When the action is close to the highest point, reach your arms to your calves, keep your hands near or above your calves, and keep your body balanced. Hold this position for 1 ~ 2 seconds, then exhale, slowly lower your upper body and legs, return to the starting position, pause for a moment, and repeat the action for a specified number of times.

Exercise tip: Breathe in a little more than usual. Hold your breath when lifting your trunk and legs on the floor. This can help the practitioner to generate greater strength and abdominal pressure, and has a certain protective effect on the spine of the practitioner. When the exerciser lifts his leg upwards, the gluteus flexors of the exerciser should keep centripetal contraction. At the same time, the lower abdominal muscles of the practitioner should be in a centrifugal contraction state to maintain the stability of the pelvis. This can make the abdominal muscles produce stronger contraction force and help the practitioner lift the trunk. This exercise should be done quickly and rhythmically. When you start practicing, it doesn't matter if the movements are not in place, but you should coordinate the movements first and then improve the quality of the movements. Exercise 3 ~ 4 groups, each group 10 ~ 25 times. After finishing this exercise, you can arrange other exercises to further improve the practice effect.

(2) Bearing static support

Target muscle groups: rectus abdominis, iliopsoas and rectus femoris.

Practice method: Practitioners wear sand vests and sand leggings on their feet. The starting posture of the exercise is the same as the V-shaped standing posture. During the exercise, take the hips as the support point and try to raise the legs and upper body as much as possible. The smaller the angle between the leg and the upper body, the greater the stimulation to the waist and abdomen muscles, and the action lasts for 30 ~ 60 seconds.

Practice tip: Practitioners should adjust their breathing rhythmically during practice, and the outside world should not interfere. After each group of exercises, rest for about 1 minute before the second group of exercises.

(c) Dynamic and static support training

Target muscle groups: rectus abdominis, iliopsoas and rectus femoris.

Practice method: the starting posture of practice is the same as that of V-shaped standing. During the exercise, the exerciser's legs alternately move up and down or left and right, and then the static support is carried out after the specified number of times. Maximize self-tolerance, and then lie down and adjust your breathing and rest. Practice Tip: Try to straighten your legs, raise your upper body and adjust your breathing rhythmically during practice. After completing the specified number of actions, the static support should reach 10 ~ 20 seconds as far as possible.

Fourth, lower limb support for waist and abdominal muscle strength training.

(A) the upward rotation sit-ups

Target muscle groups: rectus abdominis and oblique abdominis.

This is an action to train the upper abdomen and oblique abdominal muscles. The training difficulty can be adjusted by adjusting the angle of the inclined plate and the position of both hands. Exercise method: adjust the angle between the inclined board and the horizontal plane to 30 ~ 40, put your feet under the baffle or the assistant presses the feet of the practitioner hard, and then lie on the inclined board so that your shoulders and back don't touch the inclined board. Don't hold your head in your hands when practicing. Hands parallel, elbows bent 90 degrees on both sides of the head. At this time, the abdominal muscles contract, so that the upper body forms a 90-degree angle with the buttocks, and then the shoulders rotate to the opposite knees.

Exercise tip: The greater the inclination angle, the more difficult the movement is. In addition to changing the tilt angle, you can also adjust the difficulty by lifting the barbell on your chest or behind your head or crossing your hands in front of your chest. Putting your hands on your sides can reduce the difficulty. You can do it alternately on both sides, or you can do it on one side for a specified number of times and then exchange it. The above exercises can also be carried out on the platform, but the upper torso should be suspended and the lower limbs should be fixed as the support point of the exercise.

Weight-bearing sit-ups

Target muscle groups: rectus abdominis and iliopsoas.

Practice method: Shoulder barbell (barbell piece), lean back (the helper holds his two calves with both hands), quickly abdomen and bend forward, and sit up straight.