1. Hold your hands back to the position where your hips are concentrated, hold your chest out and bend your knees so that your knees are as close to your chest as possible, forming a V-shape;

2. The upper body leans back and the feet are suspended forward;

3. Take back your feet in the air, lean forward with your upper body, and make your knees as close to your chest as possible, in a V shape. So far, it's once, and * * * has done it 25 times.

Cycling: 25 times

Reverse circulation: 25 times

This action not only exercises the whole abdominal muscles, but also has a good effect on the hip muscles. ?

The bigger the leg turns, the stronger the excitement.

Upward movement: Lift your legs up, 25 degrees to the next group.

Lift your heels.

Try to keep your legs perpendicular to the ground and close together, and try to straighten your instep.

Heel up, toes down, heel driving hips up.

Mei Sen twist: Hold the basketball or fist, swing it from side to side for 40 times, and it is best to raise it slightly.

The most magical way to exercise abdominal muscles, the ultimate training action in P90X abdominal ripper training video.

Because it will make your whole core muscle group move.

Incorporate Mei Sen Twist 40 times a day into your regular training program, and abdominal muscle training will at least double your progress! ?

The last action: relax.

Arch your back to avoid back injury.

After muscle soreness occurs, you can take stretching exercise, applying ointment, ice compress, warm bath, sauna and other ways to relieve the pain.