1, supine leg lifts

1. 1, supine leg lifts exercise rectus abdominis, psoas diaphragm and rectus femoris.

1.2. Lie on your back on a flat ground. If you are in bed, you can grasp the edge of the bed above your head with both hands, or press the bed surface at both sides of your body with your arms.

1.3, with both legs straight up at the same time (or one leg in turn). After stopping for a minute, he slowly stepped back, quickly raised his legs and leaned back slightly. Practice exercise slowly. Inhale when you fall, exhale when you lift your legs, and complete your leg movements when you tighten your abdominal muscles.

Step 2 sit-ups

2. 1, sit-ups mainly exercise abdominal muscles, but also exercise legs and waist.

2.2. Lie on your back on the inclined plate, hook your legs to the sponge column at the lower end of the instrument, put your hands on your chest, and sit by the strength of the abdominal muscles when the trunk is bent up until you feel the contraction of the abdominal muscles.

2.3, control the abdominal muscles, slowly lean back, the whole movement range is not more than 45 degrees.

Don't bend the trunk with the rebound force or inertia of your back, don't rotate around the hip axis, and don't use the pull of your legs or toes. When sitting up, hold your chest out and keep your elbows close to but not beyond your knees. Don't bow your head with your chest down, or you will hurt your spine and back.

3, hanging legs.

3. 1, hanging legs and lifting legs mainly exercise the abdomen.

3.2. Hang the object with both hands, keep the body suspended and stable, and don't swing back and forth.

3.3. The abdominal muscles contract, and the thighs are raised to be parallel to or slightly higher than the ground, and even the legs are bent. Stop for a minute and put it down slowly. The thighs should not be completely perpendicular to the ground. Don't put your legs down too quickly and don't touch the ground. When lifting upwards, don't let your hips leave the supine board to protect your waist. The straight leg exercise is of high intensity, and beginners can complete the action with leg bending posture.

Abdominal muscle exercise

1, air pedal

Lie on your back on the floor with your lower back close to the ground. Put your hands on your head and open your arms. Lift your legs and climb on the bike slowly. Exhale, lift your upper body, touch your left knee with your right elbow, hold your posture for 2 seconds, and then restore. Touch the right knee with the left elbow again, hold it for 2 seconds, and then slowly return to the starting position.

2, fitness ball belly roll

Lie flat on the fitness ball, put your feet flat on the ground, put your hands on your head and open your arms. Reduce the chin to the chest, exhale, contract the abdominal muscles, raise the upper body about 45 degrees, hold it for 2 seconds, and then slowly return to the starting position. In order to keep balance, your feet can be separated more. If it is difficult, you can do it with your feet together.

Step 3 lift your legs and tuck in your abdomen

Lie on your back on the floor with your lower back close to the ground. Put your hands on your head and open your arms. Raise your legs at 90 degrees to your upper body, cross your legs, and bend your knees slightly. Exhale, contract the abdominal muscles, lift the upper body, keep the lower back off the ground for 2 seconds, and then slowly return to the starting position. Keep your chin down to your chest.

4. Load-bearing belly roll

First, adjust the pull-down counterweight. Adjust the fulcrum of the rack to the highest position. Kneel on one side of the plane of the gantry, and roll your belly with weight. Knees are 60- 100cm away from the chassis base, subject to the head not colliding with the chassis. Hold the rope handle behind your head with both hands, keep your arms and legs fixed, hold your chest out, exhale, contract your abdominal muscles, pull down, hold for 2 seconds, lift your upper body, then slowly return to the starting position, and repeat.

5. Anti-abdominal roll

Lie on your back on the floor with your lower back close to the ground, put your hands on your sides, raise your legs at 90 degrees to your upper body, cross your legs, and bend your knees slightly. Tighten your abdominal muscles, then exhale, lift your hips slightly, lift your back slightly off the ground for 2 seconds, and then slowly return to the starting position.

6. Traditional belly roll

Lie on your back on the floor with your lower back close to the ground. Put your hands on your head and open your arms. Put your legs flat on the ground and bend your knees. The chin shrinks to the chest, contracts the abdominal muscles, exhales, lifts the upper body, keeps the lower back off the ground for 2 seconds, and then slowly returns to the starting position.

The benefits of abdominal muscle training

1, yours. Bones will become harder.

Insisting on exercising abdominal muscles can make our bones harder and our bodies stronger. If you don't want to get osteoporosis when you are old, then exercise quickly! When people reach the age of 30-40, bones begin to become loose. Weightlifting can not only stop this trend, but also make bones stronger in some cases, thus reducing the possibility of osteoporosis. Weight-bearing activities such as walking and running also help to strengthen bones.

Step 2 reduce fat

Insisting on exercising abdominal muscles can also reduce fat and weight. Not only female friends, but also men can do more abdominal exercises! Of course, you can lose weight by dieting, but you lose more muscle than fat. Strength training can prevent you from losing muscles while becoming slim, and aerobic exercise is the most effective way to burn calories.

3. Insist on losing weight without rebounding.

Many people do not take part in sports after losing weight, and will rebound after 1-3 years. Among them, 95% people exercise regularly.

4. Sleep will be better.

People who don't like sports, when they start regular physical exercise, the low-wave sleep time is prolonged. Sleep at this stage is considered to be the most conducive to fatigue recovery, and they also reflect that due to persistent physical exercise, the number of waking up at night is less than before.

5. The possibility of catching a cold will be reduced.

Moderate physical exercise can enhance the function of immune system. People who often walk are half as likely to catch a cold as those who are lazy on the sofa.