Practice the three basic movements of abdominal muscles, and more and more people begin to show off their good figure. If you want to build beautiful abdominal muscles, you should do some abdominal muscle training moves first. Now share the three basic movements of abdominal muscles!
Exercised three basic movements of abdominal muscles: 1 supine leg lift.
Lie flat on the bed or mat, with your back close to the bed surface (or ground), hold the head of the bed with both hands to fix the upper body, and lift and put down your legs at the same time, repeatedly.
Pay attention to when doing the action:
1, the body is easy to shake, you can find a partner to resist the upper body to prevent the body from shaking.
2. If you want to exercise the lower abdomen to the maximum extent, you should try to lift your hips at the highest point of each movement to fully mobilize the muscles of the lower abdomen.
3. If you think this action is difficult, you can bend your legs slightly to reduce the difficulty and complete the action.
Lie on your back, lift your legs and pedal.
Lie flat on the bed or mat, with your back close to the bed surface (or ground); At the same time, lift your legs high, let your legs stay in the air, and do the action of pedaling your bike in the air, repeatedly.
Pay attention to when doing the action:
1, the first time you do this action, you will feel very tired. The amplitude should not be too large and the speed should not be too fast.
2. After you master the movements skillfully, you can increase the exercise intensity by straightening your legs every time you "pedal".
sit-up
Lie flat on the ground, put your calves on the bench (or chair, edge of bed, steps), and use the strength of abdominal muscles to make your upper body sit up straight. When recovering, the shoulders slowly fell back to the ground, and the abdominal muscles were always tight.
Pay attention to when doing this action:
1, don't put your hands behind your head. Because when you are exhausted, you will put your head in your hands, which will damage your neck muscles.
2. The higher the shoulder is from the ground, the straighter the better, but the waist should stick to the ground.
3. Pay attention to the stability of the upper body.
4. Don't use force on your feet.
Develop three basic movements of abdominal muscles: 2 1, bend your knees and roll your abdomen.
Then let's take a look at today's action. The first thing I recommend to everyone is to bend your knees and roll your abdomen. Before doing this action, we should first keep the supine posture. In this supine position, we need to tighten our abdomen and then bend our legs into a knee flexion state. In this state, we use abdominal muscles to complete this abdominal rolling movement.
If you don't like this action, you can also use more traditional sit-ups instead. Remember, don't put any pressure on the neck, let our abdominal muscles exert their strength to complete this action.
2. Flat bracket
The second thing I want to recommend to you is the flat support action, which is a classic action. This action is done by our own weight, which is a great test for our abdominal muscles. Before doing this action, you should first keep a basic posture of leaning and supporting, and tighten your abdomen.
Keep our bodies in a straight line after bending over and supporting. Never let your waist sink or your hips tilt. Try to keep our bodies in a horizontal line from beginning to end. Stick to this action form for as long as possible and feel the pressure this action brings to the abdominal muscles.
3. The flat plate supports the side knee.
The third thing I want to recommend to you is the flat-supported side knee lift. With the foundation of flat support, it will be easier for you to complete this action again. When we do this side knee lift, we first need to maintain a basic posture of flat support, and then feel the tension of abdominal muscles. Let's finish this side knee lift.
4, supine alternate diagonal touch.
The difficulty of the last movement is slightly improved. This is an action of touching diagonally alternately. Before doing this action, you should first keep your back. In supine position, we should not forget the tension of abdominal muscles. In this posture, we need to lift our hands and legs alternately on different sides to complete a touch.