Before doing these exercises, you can do some stretching and relaxation exercises, and you can also do some warm-up exercises to get your body into the training state in advance.
1, hanging leg.
The first action I want to introduce you to a leg lift, which is a very effective action to exercise abdominal muscles. You can use parallel bars, horizontal bars and even other tools to keep your body suspended. After staying suspended, push our legs up with our abdomen. When lifting our legs up, try to keep our knees close to the abdomen and feel more pressure stimulation from the abdomen.
When doing this action, do it as many times as possible, and the speed of action can be slowed down. If you think this movement is a little difficult for you, then you can start practicing from some basics.
2. Press down the elastic rope
We need to use the elastic rope to complete the second movement, and you can also use the puller to complete this training movement. We need to carry the training tool on our shoulders and hold it in our hands, but we don't want it to exert any pressure, just to stabilize it. Then lean over us and use the abdominal force to drive the rope down.
This action needs to master certain action skills. If not, combine the actual operation with the legend. Feel the tension and strength in the abdomen, slow down and slowly increase the training weight.
3. Chop off the medicine ball.
We need to use the fitness ball to complete the third movement, which is a very effective training tool in our usual fitness training, so we will effectively apply this training tool. When doing this downward chop, you should not only bend your body, but also exert your strength with your abdomen, feel the tension in your abdomen, and concentrate more strength on your abdomen, so as to achieve the best training effect.
Step 4 turn and jump
This is unarmed, so we put it in the last one. Of course, you can also put it in the first one. Compared with the first three movements, this movement should be the least difficult and the simplest. When we do this twist jump, we should make the abdomen fully twist, try to make your twist bigger, and make our twist bigger.
Before doing these movements, you'd better do some stretching movements, which can reduce your chances of being injured in sports and ensure that your movements are the best. We have provided relevant picture demonstrations for these actions. If not, you can refer to the demonstration in the figure and complete these training actions in detail. It is definitely not enough to do these movements only once, so you should arrange a reasonable number of training times for yourself, do them several times a day, gradually increase the training intensity, and stick to it, and you will see the final training effect.