The first action:

Sit on your back and roll your abdomen: suck up the air and suck down, don't press hard on your neck, keep your posture steady, concentrate all your strength on your abdomen and rely on your abdominal muscles. As a standard, there will be no neck pain, only abdominal pain. )

Lie flat with your knees bent naturally and your feet flat on the ground. Keep your arms straight and your head slightly off the ground. Stretch your arms forward to your knees. Shoulders should be raised to make your body C-shaped. Exhale while stretching and pause for 3 seconds. Inhale and return to the original position (the abdomen should always be in a state of tension). 30 times in each group, * * * do 5 groups.

The second action:

Supine lateral abdominal roll:

Hold the dumbbell with both hands and lie flat on the stool. Hold the dumbbell tightly and put it near your chest. Put your feet behind the roller mat of the stool and lie flat. When the abdomen is forcibly tightened, slowly support the upper body, pay attention to keeping the neck and buttocks still, and try to raise the body. When rolling abdomen, don't leave the lower back of the chair, and keep the abdominal muscles tight during practice. 20 times in each group, * * * do 5 groups.

The third action:

Lie on your back and straighten your legs:

Lie on your back with your arms tightly attached to your sides and your lower abdomen tightened. Raise your legs and keep them vertical to the ground for 5 seconds. Do it 20 times in each group and once in 5 groups.

The fourth action:

Push-ups mountaineering run: starting position: the starting position of push-ups is to support the ground with both hands and the body is completely straight. Support your weight with your hands and toes, and your body should form a straight line. It should be noted that the muscles and buttocks at the core should be taut at all times.

Action essentials:

1. Alternate the position of legs with explosive force, just like climbing in place.

2. First, put the right leg forward, bend and put it on the lower side of the chest. After rapid breathing, the front and rear legs change positions in the air at the same time. After landing, the right leg is in the back and the left leg is in the front. Cycle in turn.

Tip:

Keep your back straight. Don't bend over. Always keep the abdominal core muscles tense. Your hips drive your legs to move as much as possible.

The fifth action:

Flat bracket:

Shoulder and elbow are at 90 degrees, trunk is straight, head and shoulder, hip and ankle are kept at the same level as far as possible, abdominal muscles exert force, spine is elongated, eyes turn to the ground, breathing is kept even, and movements are kept for at least 30 seconds. It should be remembered here that the plate support needs not how long it lasts, but the continuous high-frequency movement. As long as the posture is correct, do 4 or 5 groups in a row, and you will find that the persistence time is getting shorter and shorter, but at this time your exercise effect will be several times that of the first group. Pay attention to exercise, toes only play a supporting role, don't use force. Control yourself to breathe evenly. If you can't control your hips, rest for half a minute and move on to the next group after half a minute.

Friends who want to practice abdominal muscles, don't be obsessed with the method or abdominal muscle training that can train 8 abdominal muscles in a week or two. This so-called method or abdominal muscle exerciser is a gimmick. The best way to practice abdominal muscles is to practice. Follow the order of the above five actions. Don't be lazy, try to practice every day. Stick to it for 6 weeks and you will see your abdominal muscles emerge. Friends who practice abdominal muscles, come on!

Hope to adopt