1, sit-ups:
Action 1: Lie flat on the mat, bend your knees, lift your calf, don't let it fall, and put your head in your hands. Action 2: In the posture of keeping the calf down, try to curl the upper body forward, so that the body will not actually be lifted very high. Action 3: Lower your upper body and return to action 1.
Precautions:
When curling forward, the waist should sink to the pad surface and the abdominal muscles should contract as much as possible; Keep your head and torso straight; Don't cross your hands behind your neck, or your neck will be pulled and cause discomfort. Put your empty fists behind your ears, or cross your hands on your chest.
2. Lie on your back and lift your back:
Action 1: Lie flat, lift your legs and tighten your lower abdomen. Action 2: Lift your legs perpendicular to the ground. Action 3: Go back to action 1.
Precautions:
Push your hips forward when lifting your legs, not simply lifting your legs; Other same as above.
3. Sit-ups:
Lie on your back on the floor, knees bent, feet flat, about hip width apart. Put your hands on your sides and touch your ears. When you begin to exhale, slowly lift your head and upper body close to your knees, keep your upper back off the floor, and keep your coccyx and lower back always touching the floor. Imagine that your chest is close to your pelvis, as if your abdomen is an accordion. At the highest point, stop for a minute, exhale back to the starting position.
Push-ups: First, expand the chest. Palm as a support point, arms open, shoulder width or wider. Your back, waist and buttocks are in a straight line, and you can bend your arm with elbow force. This method mainly exercises chest muscles, upper arm triceps and abdominal muscles.
Second, the shoulder clip type. The action is the same as above, but the distance between the hands is narrow, with the fist as the support point and the fist eye forward. Exercising arm strength in this way can increase the strength of wrist and the hardness of fist. It should be noted that the selected supporting ground can be soft first and then hard, and the wrist should be tightened to avoid sprain.
Third, the type of Tieniu cultivated land. Use your fist or palm as a support. Put your hands on the ground and open your arms shoulder-width. Toe on the ground, hands and feet parallel The head leans forward, the forefoot, hands, neck and waist are forced together, and the waist collapses and sticks to the ground. Then the hips are tilted up, the waist is gathered again, and the body is pulled back, and the whole action is completed. The action of leaning forward and backward can be repeated. This kind of exercise is mainly aimed at the neck and strengthens the back muscles, wrists and ankles.
Fourth, finger technique. Mainly supported by ten fingers, other movements are the same as the first two ways. With the increase of strength, the number of fingers touching the ground can be reduced in turn. This method mainly exercises finger strength, enhances hand grip strength, grasping strength and resultant force, and runs through fingertips. It should be noted that if your fingers can't reach the strength to support your body, you can first practice with your fingers against the wall and your body against the ground. After the finger strength gradually increases, gradually put it on the flat ground to practice to prevent finger injury.
Five, carp lying lotus style. Lie on your side, land with one punch or one palm (usually one punch), support the ground, and cross your feet. For example, the right fist supports the ground, the left arm extends upward, and the arms are crossed to control the balance. Support the inner left foot and the outer right foot on the ground. When you bend your arms and press down, your waist is stressed, and your head and waist lean back like a carp lying on a plate. Then you return to your original shape and press down again and again.
This method mainly exercises the strength of deltoid muscle (commonly known as "Tiger Head Muscle"), upper arm and waist and abdomen. When practicing, if you don't have enough strength, you can choose soft ground first, and your arms should have enough strength.
Sixth, hang upside down. Beginners can stand upside down on the wall, with their feet attached to the wall, their hands shoulder-width apart, their arms bent, and their arms bent downward. Later, the feet can leave the wall and do push-ups. This method mainly trains the strength of the neck and arms. Pay attention to balance when practicing.
Seven, weight-bearing exercises. The action is the same as expanding the chest and clamping the shoulders, except that heavy objects, such as dumbbells, are placed on the back. After the arm strength is enhanced and the body movements are coordinated, the weight of heavy objects can be increased in turn.
Eight, single palm or single fist practice. The action is the same as chest expansion and shoulder clamping, but one hand or one punch touches the ground, and both hands alternately support the ground when doing the action. This method mainly exercises the strength of one arm. If the arm strength is not enough, you can practice on the slope first, gradually raise the support point of your foot with the increase of strength, and finally you can hold your hand, punch or even stand on your head. Practice step by step. We must divide into groups. It's about persistence If you don't understand, ask me.