2, prone stretching training: support the chest to the abdomen position with both hands, so that the upper body starts to stretch from the prone state, while stretching the abdomen through the chest.
3. Kneeling posture backward training: Kneel on the yoga mat, open your legs, support your body with your knees and calves close to the ground, hold your waist with your hands crossed behind your waist, and stretch your upper body backwards appropriately to feel the stretching of your abdomen.
Skill practice of sit-ups
1, cooperate with breathing
Reducing the stomach needs to cooperate with breathing, and the muscles of the lower abdomen will become tight to achieve the effect of reducing the stomach.
2. Ascending height: keep an angle of 45 degrees.
The correct method should be to extend the duration of the 45-degree angle between the body and the ground as much as possible (at least 30 seconds), so that the abdominal muscles can be practiced most effectively.
Don't hold your head with your hands.
The correct way to sit-ups is to cross your hands on your chest or put your hands on your ears. When sitting up, let your abdomen exert strength, not your arms.
4. Gradually increase the number of sit-ups.
For those who have just started to train abdominal muscles with sit-ups, the number of sit-ups should not exceed 10. After each sit-up, stand up or lie down to rest, and let the abdominal muscles relax 10 minutes or more.