Stretching rectus abdominis: The rectus abdominis is located on both sides of the midline of the anterior abdominal wall and in the sheath of rectus abdominis. It is a band-shaped abdominal muscle with a wide upper part and a narrow lower part, which starts from the pubic symphysis and pubic crest, and the muscle fibers stop in front of the sternal xiphoid process and the 5th to 7th costal cartilage.

Stretching quadratus lumborum: quadratus lumborum is located in the posterior abdominal wall, on both sides of the spine, including psoas major, and erector spinae is behind. There is a middle layer of thoracolumbar fascia between them, which starts from the lower edge of 12 rib and the back of 1-4 iliac crest, and ends at the upper edge of iliac crest. To develop the habit of stretching after training, just like warm-up before training, a complete training process is from warm-up to stretching.

Extended data:

Precautions:

Don't choose similar sit-ups, it is easy to hurt your back and spine, and it is not easy to stick to it. Choose to roll the belly on the flat ground, which is stable and reliable, and don't choose the inclined plate to do it. Exercise is more important than exercise intensity.

The latter two exercises are much smaller except that the strength of lying on your back and rolling your abdomen is slightly higher, so you must complete three groups of exercises in order, and the large group can rest for a little longer, but not more than 5 minutes. ?

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