The purpose of what I said above is to make you do some proper warm-up exercises, so that our bodies can better put into training and achieve the best training effect more easily. With the above preparations, let's begin to introduce this training action.
1, side support
For the first action, we recommend a side brace action, flat brace. I don't think everyone will find it strange, so this action requires us to change the direction of support, lean over to support, and change to side support. First, you need to lie on your side, then hold your arms straight on the ground, tighten your abdomen and straighten your legs.
Keep this lateral support action, we will stay for more than 30 seconds. If you think it's too difficult for you, you can also bend your calves and kneel on the ground to support our bodies.
Step 2 hang your legs and roll your belly
The second action, we recommend a leg hanging and belly rolling action for everyone. This action is a bit difficult and needs to be completed with a horizontal bar. Before doing this action, we need to keep our bodies vertical. If the horizontal bar is too stressful for you, you can use the parallel bars to complete this action.
After doing the hanging posture, lift your legs up to complete the belly roll. When doing this belly roll, you must feel the strength of your abdominal muscles and do it as many times as possible. If you can't, watch the picture demonstration, and try to complete this action while ensuring safety.
3, supine V-shaped together
The third action, we recommend a sit-up V-shaped simultaneous action, which is completed by adding a leg lift action on the basis of sit-ups, so you must do sit-ups well before doing this action. Do you think you can do sit-ups? Of course not. We also need to do a leg-folding and straight-lifting movement to make our bodies show V-shaped synchronous movement.
4, supine anti-abdominal roll
The last action, we recommend a supine reverse belly roll. Usually, the belly roll action we do is to get up with the upper body, so this action requires that our upper body leave the ground and our lower body leave the ground. This action is also a great test for our abdomen. Try to get your lower back off the ground when you roll backwards, which will give you more strength to stimulate your abdomen.
We have detailed picture demonstrations of the above four movements. If not, you can imitate them according to the way they are released in the picture. When doing these actions, you must pay attention to your own physical safety and complete them as much as possible while ensuring safety. If you are interested, add them to your abdominal muscle training plan and practice more. Are you sure you will meet them? Washboard? Like abdominal muscles!