Our abdomen is divided into rectus abdominis and oblique abdominis. When we practice abdominal muscles, how should we practice these parts? For example, when I practice my upper abdomen, how will I practice it? The middle abdomen, the lower abdomen and my external oblique muscle are definitely different in what way I will practice, so today we will analyze it completely and tell you how to practice the abdomen in sections.
For example, when practicing the upper abdomen, we will use the lower limbs to fix it, when practicing the lower abdomen, we will use the trunk to fix it, and when practicing our external oblique muscles, we will use a rotation of our body. Because he has this function,
So today I'll teach you to do action demonstration and explanation first.
First, supine abdomen:
What you need is to put your feet on the ground at an angle of about 90 degrees, and put your hands around our shoulder joints. Remember not to hold your head. This is a common wrong way. Hold your chin, and pay attention to the fact that when you close your abdomen, what you need is to exhale upwards, and what you need is to finish it slowly, so that your abdomen can fully feel a contraction.
Second, the belly roll:
Reverse belly roll: it is an action of upper limb fixation. We practice the lower abdomen, support the ground with both hands, support the ground with both legs, bend our knees and hips to find our chest, and be careful not to lift our legs too high, just like your pelvis leaves the ground, accompanied by your exhalation.
Third, the practice of the middle abdomen:
What we need is to keep our torso fixed, knees bent, hands above our heads, find our heels with our hands, and don't forget to breathe.
Fourth, Russia's turning point:
When you remember your lumbar spine, you must stick it on our ground and then roll up your thoracic spine completely. At this point, your upper abdomen is tightened, your hands overlap and rotate with the thoracic spine. Pay attention to your pelvis must be very stable, don't sway with the movement.
The number of times we need to do these actions per action is 15, and we need to do four groups respectively.
Such long-term training will definitely make you have a perfect change. These movements can help you develop perfect abdominal muscles. Of course, you also need to keep your body fat low, which will be very obvious around 10%. I hope you can show the perfect abdominal muscles!