1, thigh hand slip
Action essentials: lie on your back, press your chin down on your chest, put your hands on your thighs, slide your hands along your thighs to your knees, slowly lift your upper body to at least 10 cm from the ground, restore it to its original state, and repeat the exercise.
Key stimulation site: upper abdominal muscle group
Step 2 touch your head on your knees
Action essentials: lie on your back, hold your neck with your hands, put your knees together, and look up at the same time, so that your head touches your knees above your torso. Raise your knees as long as possible. Finally, put down your head and knees and let them fall back to the ground.
Key stimulation sites: upper abdominal muscles and rectus abdominis.
Step 3 control the legs and abdomen
Action essentials: lie on your back, put your legs together, make a 45-degree angle with the ground, hold your neck with your hands, and slowly lift your upper body.
Key stimulation sites: upper abdominal muscles and rectus abdominis.
4. Both ends are V-shaped.
Action essentials: Lie flat with your legs off the ground at a 45-degree angle, and touch your toes with your hands.
Key stimulation sites: lower abdominal muscles and rectus abdominis.
5, bending wheel operation
Action essentials: lie on your back and put your head in your hands. When the upper body is lifted, cross your legs and run on the wheels, twisting the upper body so that the left and right elbows touch the left and right knees.
Key stimulation site: abdominal external oblique muscle
6, straight leg lift
Action essentials: lie flat, legs straight, hands on both sides of hips, palms down. Straighten your legs, tighten your toes, and lift your legs almost perpendicular to the ground.
United States Navy Team abdominal muscle training Act
1, bend your knees and sit up
Action essentials: lie on your back, bend your knees, leave your feet off the ground, hold your back neck, sit up, touch your chin to your knees, and put your upper body down. Complete this action in turn, flush with the ground, but not touching the ground.
Key stimulation site: upper abdominal muscle group
Step 2 sit-ups
Action essentials: fix your feet, hold your back neck with your hands, straighten your legs, and then sit up straight. Note that the arms are not hard and the abdominal muscles are strong.
Key stimulation sites: upper abdominal muscles and rectus abdominis.
3, 180 degrees turn around, lift your knees and abdomen.
Action essentials: fix your arms, lie on your back on a flat or inclined plate, bend your knees 45 degrees, lift your knees sideways to abdomen, and then turn directly to the other side.
Key stimulation sites: lower abdominal muscles and external oblique muscles.
4. Straight legs and hips
Action essentials: fix your arms, lie on your back on a flat or inclined plate, keep your legs upright, focus on the lower abdominal muscles, and lift your hips.
Key stimulation site: lower abdominal muscles
5. Right-angle support
Action essentials: Hold the ground with your palms or fists, and try to close your abdomen and lift your legs.
Key stimulation sites: lower abdominal muscles and rectus abdominis.
6, ingot belly
Action essentials: fix your arms, lie on your back on a flat or inclined plate, bend your knees 45 degrees, concentrate your thoughts on the muscles of your lower abdomen, lift them hard, so that your knees are as close to your chest as possible, and be careful not to touch the ground when you put them down.
Key stimulation site: lower abdominal muscles
Suggestion:
1. The thickness of the whole body sebum determines whether the abdominal muscle lines are clear, so the overall fat reduction is the premise of whether abdominal muscle training has obvious effect.
2. Most of the training of abdominal muscles will not use weight-bearing exercises, because you can concentrate more when doing movements with your bare hands.
3. Every abdominal exercise must start from the lower abdominal muscles, because the muscles here are the most prone to fatigue.
Primary training: choose a set of "special" movements to practice twice, and change to another set of exercises next week to keep it fresh.
Intermediate training: choose a set of movements, three times a week.
Advanced training: three times a week, two sets each time. You can practice one set on an empty stomach and another set in the afternoon.