1. Touch your ankle, lie on the floor or mat, then lift your legs, bend slightly, lift your upper body so that your fingertips can touch your ankle, quickly put down your body, get up and touch your ankle again, and repeat the above actions.
2. Pay attention to keep your arms straight and your fingertips can reach your ankles. This action should have a certain speed. Generally, it takes 1 second to complete an action in your mind. Fingertips to ankles are then reduced to one action, done for 20 seconds, and then still 10 seconds. The following figure is the schematic diagram of the instructor's final position:
3. Lift your legs and lie on the floor or mat. Raise your legs slightly and bend your arms to the ground. Then stretch your legs upward, drive your body upward, and make your hips leave the ground at an angle of about 30 degrees. Put it down. Repeat. The following figure shows the initial operation:
4. It is very helpful for abdominal muscle exercise to drive the body upward with the strength of legs, and at the same time, the abdomen is pulled and pressed. The following figure is a schematic diagram of the final position:
5. Pull left and right. Lie on the floor or mat with your legs bent, so that your feet are as close to the ground as possible. Lift your neck and head slightly, and your eyes can see your thighs. Put your arms straight at your sides, then pull one hand to the side, recover and change to the other direction. This action is a great test for abdominal muscles. Abdominal muscles hurt when you don't adapt at first. According to the situation, you can do two groups less at first.
6. Twist the arm together with the upper body to one side, so that the right hand can touch the right foot, and then return to the other direction. The following figure is a schematic diagram of Zola:
7. Walking in a prone position, the essentials of action are very simple, with the body lying down and feet walking in the air.
8. Stretch the abdominal muscles, sit on the mat, only the hips support the ground, and the legs and upper body are as close as possible, then quickly separate and then close together. . . . Repeat the above actions. Don't touch the ground with your hands and feet, only use your hips to support the ground, so that the abdominal muscles can be fully stressed and stretched. The following figure shows the initial operation:
9. Many tutorials recommend this action, which has a remarkable effect on abdominal muscles. At the same time, it needs a certain speed, and the test of abdominal muscles is also great. You can adjust the strength at first. The following figure is a schematic diagram of abdominal muscle stretching:
10. Straighten your body with one leg facing the ground, elbows and forearms supporting the ground, one leg supporting the ground, and the other leg straightening about one foot off the ground. 15 seconds. Change your legs and do the above actions.