(6) One of the Roman chairs.

Objective: To strengthen the upper abdominal muscles.

Action essentials: sit on the Roman chair with your feet.

Hook the fixing frame, put your hands across your waist or hold each other on your chest and behind your neck. The upper body slowly falls backwards until it is close to the horizontal plane, and then slowly lifts the upper body so that the upper body leans forward, consciously contracting the abdominal muscles and increasing the contraction force.

Note: Be slow.

Error-prone: the upper body leans back too much.

(7) Sit in the second Roman chair.

Objective: To strengthen the upper muscles of abdominal muscle, intercostal muscle, internal oblique muscle and external oblique muscle.

Action essentials: At first, do a series of Roman chair sit-ups. This action process is the same as Roman chair sit-ups, and the time is about five minutes. Then change the action. When the upper body falls backwards, the body rotates to the left (right) side at the same time, and then slowly lifts the upper body. At this time, you will feel the contraction of the internal and external oblique muscles and intercostal muscles. Repeat this action for five minutes, then turn to the right (left) side to exercise the internal and external oblique muscles and intercostal muscles on the other side of the body.

Note: When you fall to the right, pay attention to the left side to shrink hard. or vice versa, Dallas to the auditorium

Error-prone: inattention.

(8) Lie on your back and lift your legs.

Objective: To strengthen the lower abdominal muscles.

Action essentials: (1) Lie on your back with your head higher than your feet. Put your hands back and hold the end of the board or other fixing devices.

(2) Keep your feet straight and close together, and keep your feet straight. Bend your hips and lift your legs by using the contraction force of your lower abdominal muscles. Then slowly put it back until the heel just touches the floor. Breathing is very important when doing leg lifts. Exhale when lifting your legs, and inhale when lowering them.

Precautions: In all abdominal and leg lifts, keep your head down so that your chin is close to your chest, so as to contract the upper muscles of abdominal muscles during the practice.

Easy mistake: when lowering, the foot touches the ground.

(9) Upward sloping knees and supine legs.

Objective: To strengthen the lower abdominal muscles.

Action essentials: Lie on your back with your head higher than your feet. Put your hands back and hold the end of the board or other fixing devices. Bend your knees, raise your hips as high as possible, and then slowly lower them until your feet touch the ground. Exhale when lifting your legs, and inhale when lowering them.

Note: Bending knees reduces the difficulty of movement, but helps to increase the range of movement.

Easy mistake: when lowering, the foot touches the ground.

(10) recumbent position contraction and leg lifting

Objective: To strengthen the lower abdominal muscles.

Action essentials: (1) Sit above the bench, lie on your back, keep your legs straight, and keep your hands behind your hips for balance.

(2) Use the contraction force of the lower abdominal muscles to lift the legs, and then slowly recover until they are lower than the stool surface.

Note: Don't bend your legs when lifting.

Easy to make mistakes: when you lower your leg, the speed of your lower leg is not controlled by the strength of your abdominal muscles.

(1 1) Lie on your knees, abdomen and legs.

Objective: To strengthen the upper abdominal muscles.

Action essentials: the preparation posture is the same as prone position and leg lift. Bend your knees as close to your chest as possible when lifting, and then slowly return to the starting position.

(12) Lift the leg vertically.

Objective: To strengthen the lower abdominal muscles and quadriceps femoris.

Action essentials: (1) Hold the rod with your palms down, your feet off the ground and your whole body vertical.

(2) Straighten your legs and hold them in front of you, as high as possible, and then slowly recover.

Note: Keep your legs steady up and down and try not to shake your body. Concentrate on contracting rectus abdominis.

(13) Hanging knees and abdomen

Objective: To strengthen the lower abdominal muscles.

Action essentials: After lifting legs vertically and causing fatigue, hanging knees and abdomen will complete more actions with greater action range. The preparation posture is the same as before, bend your knees, bend your knees, raise your thighs as high as possible, and then slowly restore.

Note: when doing this action, be sure not to shake your body, raise your knees as high as possible, and concentrate on contraction when the rectus abdominis reaches the highest point.

Error-prone: inattention.

(14) Vertical stool with straight legs and abdomen.

Action essentials: (1) Forearm supports the body on the stool.

(2) Keep the upper body balanced, put your legs away with the contraction force of the lower abdominal muscles, and pay attention to the straightness of your legs. Put it back slowly.

Note: Lift your legs by the strength of your abdominal muscles.

Error-prone: due to poor upper limb strength and drooping body, it is impossible to complete the prescribed number of times.

Verb (abbreviation of verb) vulnerability training

You may find that your calf muscles are growing, but the growth is asymmetric and some areas are backward. At this time, you can choose specific exercises to help correct its imbalance:

Leg: Do extra sitting lift heel exercises to exercise the soleus muscle of the leg.

When standing and lifting the heel, slightly bend the knee to drive the calf. In addition, do partial repetition at the lowest point of the movement-when the heel almost touches the ground.

Do lift heel exercises on leg lifts, and let up to three bodybuilders do lift heel on their backs.

Upper leg: Stand and lift the heel, with special emphasis on the range of motion of the upper part, especially at the highest point of activity, the muscles are in a state of full contraction.

Inner leg: toes pointing outward, each action is divided into several groups.

Outside the calf: the toes are pointed inward, and each movement is done in several groups.

One leg is too thin: add two sets of one-leg heels to the thinner calf (in fact, any calf movement can be applied to one-leg movements, so be sure to stimulate the muscles you want to strengthen with enough weight).

In front of the calf: strengthen the gastrocnemius to make the calf look particularly wide from the front. Make the front heel to make the calf look thicker. The premise is that the heel can be separated from the inside, reaching the calf volume that other heel lifting exercises can't get, so this exercise needs special attention, doing five groups of high-intensity exercises and a lot of stretching exercises.

If the calf is your weakness, practice with the priority rule, and practice the calf first every time, when your spirit and physical strength are at their peak. Another way is to exercise your calves even if you are not in the gym. For example, when you walk, press your toes to make your calves do work in a longer range.

6. Leg modeling

To make all kinds of shapes on the stage, you need to contract your calf muscles hard. Bodybuilders usually show their appearance from bottom to top, pose, then contract their calves and thighs, and then their upper bodies. But most bodybuilders don't spend time learning the strength and shape of their calves. The first round of natural standing needs to show the calf muscles to the referee and have the ability to easily show the calf.

Remember, calf muscles can be displayed whether your feet are flat on the floor or you stand upright with your toes. Therefore, it is necessary to practice more flexion and extension, try to stand upright on your toes and contract the calf muscles to the maximum extent.

7. Leg exercises

(1) Stand and lift your heels

Contact purpose: to develop the whole calf muscle.

Action essentials: (1) Step on the heel pedal, the heel is suspended, the shoulder is against the shoulder rest, the leg is straightened to raise the weight, the heel is lowered as far as possible, and the calf muscles are stretched to the maximum extent in this process. So the height of the pedal should be appropriate. Generally, the height should be at the lowest point of the action, and the heel can just touch the ground.

(2) The right to choose is important and appropriate. If the last few movements in practice can't complete the whole range, you can practice the half-way movements, that is, you must reach the predetermined intensity.

Note: we must fully decentralize.

Error-prone: decentralization is not in place and promotion is not in place.

(2) Push and stretch the calf muscles of the back.

Objective: To develop calf muscles, especially lower muscles.

Action essentials: Lie on your back on the leg lifter, and only push the foot pad with your toes. Hang your heels and straighten your legs, but don't lock your knees. Knees are slightly flexed, heels are lifted up, toes are lowered, so that calf muscles are fully stretched, and then weight is lifted with toes, so that calf muscles are fully contracted.

Note: When lying on your back, your back will stick to the stool surface, so that you can completely separate the calf muscles.

Error-prone: not enough action when pushing up and down.

(3) Sit with your heels up

Objective: To develop the lower and lateral muscles of the calf.

Action essentials: Sit on the raised heel, press the toes on the pedal, lift the weight, and slowly lower the heel. At the lowest point, contract the calf muscles and lift the weight to make them fully contract.

Note: Don't rock back and forth, but keep your movements steady.

Error-prone: calf shake.

(4) The rider raises his heel.

Objective: To increase the thickness of calf.

Action essentials: Step on the pedal with the sole of your foot, bend your upper body forward, make your toes and hips in a straight line perpendicular to the ground, let your training partner ride on the rear end of your hips to enhance resistance, buckle your toes to increase the stimulation on the outside of your calf, and fully stretch and contract your calf muscles.

Note: Decreasing method can be used when riding heels, that is, the number of people decreases gradually.

Error-prone: small range of motion.

(5) Raise your heel with one leg.

Objective: To separate each calf muscle. When there is a gap between the girth of the two calves, it is essential to lift the heel with one leg.

Action essentials: the heel lift is to stand in the same position, but use one leg instead.

Note: reduce the interval and increase the strength.

Error-prone: borrow money with your hand on a fixture.

(6) Lift the heel in the opposite direction

Objective: To develop the anterior part of the calf, mainly the extensor tibialis, and separate the medial and lateral sides of the calf to make it stronger.

Action essentials: Step on the pedal with the heel, stand, put your toes down as far as possible, lift and feel the contraction of the front leg muscles, and repeat for 20 ~ 30 times.

Precautions: concentrate and pay attention to the strength of the front of the calf.

Easy to make mistakes: upper body shaking, hips leaning back.