Lie on the ground with your hands on your head. The left knee is bent close to the chest, and the right elbow rests on the left knee, at which time the right shoulder is also raised. Change the other side, that is, let the left elbow be close to the right knee. This is done alternately.
2. "Captain's chair" movement
Stand in the middle of this chair, hold the armrest with both hands and lean back against the "back of the chair". Then slowly squat down until you finally feel yourself sitting in a chair. The key point is to keep the waist strong, the position of the feet still, and let the thighs bear the force.
3. The flexion movement on the fitness ball
Lying on the fitness ball, the lower back touches the ball. Cross your hands on your chest or hold your head. Lift the upper body away from the ball at the waist, and try to keep the balance of the fitness ball. Lie down again and do sit-ups repeatedly on the sphere. This exercise is very effective for abdominal exercise.
4. Vertical movement of staggered legs
Lie face up on the ground, cross your legs on the ground and put your head in your hands. Raise your legs until they are perpendicular to the ground, and then raise your head. Stop at the highest point and breathe once, then repeat.
5. supine board exercise
Hold the handle of the supine board with both hands, straighten your body forward as far as possible, and then contract your body with your abdominal muscles. In this stretching and contracting action, the abdomen is well stretched.
6. Bending motion of long arm
Lie face up on the mat, hands straight above your head, palms closed. Knees bent. Then push your upper body up and push your shoulders hard, but don't stretch your neck and keep your arms straight. Put it down again. Repeat.
7. Abdominal exercise of lying down and lifting legs
This exercise also makes full use of the strength of abdominal muscles, focusing on the following strength. Exercise: Lie on your back with your hands at your sides and your feet crossed. Abdominal muscles lift legs hard and knees bend. Then put it down. Say it again. Because the action is relatively simple, we must rely on the strength of the abdomen rather than the strength of the thigh.
8. Stretch your legs and abdomen.
Similar to the seventh place, lying on the ground, legs pointing to the ceiling. Hold your head with your hands and point your heels at the ceiling to make your body U-shaped. Drop your hands and feet. Repeat.
9. Abdominal muscle exercise
Abdominal chakras can often be seen in the gym, and the key parts of exercise are the neck and arms. Practice: sit on the abdominal wheel and grasp the armrest position with both hands. The abdominal muscles contract forward and repeat 12 to 16 times. Try using abdominal muscles instead of arm muscles.
10. Flat motion of arms and toes touching the ground
This kind of flat exercise similar to push-ups ranks tenth, and the effect of exercising key parts such as abdomen and back is also very good. Exercise: Lie face down with your forearms on the ground. Stand on tiptoe and lie prone. Rely on the strength of the abdomen and arms to keep the body in suspension, and you can't let your ass sink to the ground. Hold this position for 20 to 60 seconds, then put it down and repeat. ◆◆◆◆◆◆◆◆◆◆◆◆◆◆◆◆◆◆◆◆◆◆◆◆◆◆◆◆◆◆◆◆◆◆◆◆◆◆◆◆◆◆◆◆◆
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