1, curl up.
Lie flat, legs at 90 degrees, legs flat on the ground. Starting from the shoulder, use the strength of abdominal muscles to slowly lift the upper body and stop at the most uncomfortable position of abdominal muscle contraction. Put it down slowly, but also use the strength of abdominal muscles to put it down in a controlled way, and don't let your shoulders touch the ground.
With breathing, the upper and lower parts are controlled at a constant speed. The primary part can be 10, which is divided into three groups. After a certain foundation, you can use 1 to divide into 20-50 groups, and then divide into 3-5 groups as needed.
2, sitting load-bearing rotation
Sit in a chair, keep your lower back straight, and your body can turn around quickly in a controlled way, whether you are unarmed or carrying a load. Keep the abdominal muscles and back muscles hard for one minute, pay attention to the balance between the left and right, and don't turn loosely for the sake of speed.
3. Lift your legs and put them on your back
Lie flat with your back close to the ground. Keep the abdominal muscles, especially those below the navel, in a tight state. Keep your legs straight, walk slowly up and down at a constant speed, and don't touch the ground when you put them down. Pay attention to replacing body inertia with abdominal strength. 10~ 15 1 group, 3 groups or increase the number of groups according to your own situation.
4. Touch your toes
Lie flat on the ground, straighten your legs and lift them perpendicular to the ground, keep your legs still, use the strength of abdominal muscles to tighten and drive your body up, touch your toes with your hands, use the strength of your abdomen and shoulders to go up, hold for 50 seconds, and repeat 2~3 groups.
5. air bike
Lie flat, put your hands on your sides naturally, keep your back close to the ground, straighten one leg forward, and tighten the other leg in the direction of your body, as if you were stepping on a bicycle in turn. Straighten your legs as close to the ground as possible, and use the strength of the abdominal oblique muscle to tighten and fold your body to the opposite side. Every movement is in place, both sides are balanced and breathing at a constant speed.
If you want to increase the difficulty, you can sit on the bench. In order to keep balance, your body needs to use more abdominal strength.
6, hold the ground quickly
Tighten your abdomen and take quick steps with your legs alternately, just like climbing a mountain. You can persist for 20~30 seconds at first, and those who have a certain sports foundation can persist for 1 minute or do 50~ 100 at a time.