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If you want to practice the waistcoat line, you can do more than sit ups and plank supports.
The following group of exercises can also help you tighten your abdomen, which is easy to learn! In the first movement of the vest line, first prepare a water bottle, straighten the back, extend the left foot backward, lift the water bottle with the left hand to extend horizontally, and then slowly withdraw the left foot of the left hand.
Please start from 5 groups that can be completed continuously on one side, and progress to 15 groups that can be completed on one side according to your personal situation; Finish one side and then switch sides.
The second movement of the waistcoat line starts with a plank, and the hips are slightly raised to protect the back and knees.
At the beginning of the movement, use the strength of the lower abdomen and thigh to pull the knee in toward the abdomen, and pay attention not to pull the knee back beyond the waist.
The third movement of the waistcoat line focuses on closing the left knee to the right shoulder and closing the right knee to the left shoulder, so as to strengthen the training of the lateral abdominal muscles.
Remember to move slowly and really use your abdominal strength to drive the whole movement.
The fourth form of the vest line movement also starts from the flat plank, controlling the whole body strength to maintain the straight posture, and lifting one hand like pulling a bow and arrow.
The action is not too big, but please try to maintain your body balance, and take turns on the left and right sides.
This action can train the upper abdominal muscles.
The fifth form of the vest line movement starts with the flat support, uses the abdomen to control the movement, pays attention to balance, and slowly stretches the arm in front of the eyes to the same level as the shoulder.
It should be noted that the strength of the core muscle group should be applied throughout the whole process, and the arms should not be extended forward together with the trunk.
Start with the flat support, use your abdomen to control the movement, pay attention to balance, and slowly extend your arm to the same level with your shoulder in front of your eyes.
It should be noted that the strength of the core muscle group should be applied throughout the whole process, and the arms should not be extended forward together with the trunk.
In fact, no kind of training can be the best way to train six abdominal muscles.
In the same way, for example, too many sit ups will affect the flexibility of yoga.
Therefore, we should try to combine abdominal strength with flexibility.
The following is a more soothing action to help you really develop the necessary mermaid muscle on the beach.
1.
The cat style makes your hips look up, which may embarrass you, but it will let you easily and perfectly complete the exercises of back muscles and shoulder core muscles.
Action tips: land on all fours, stare at the floor with both eyes, and relax your neck.
Breathe, arch your spine upward, lift your legs up when you exhale, collapse your back, and look up at the front of your neck.
2.
Boat pose this is a classic Pilates rectus abdominis movement.
If the “whole boat” is too difficult, try bending your knees or supporting your upper body with your hands.
Action tips: Sit on the yoga mat, gently lean your upper body back, breathe slowly, and lift your legs together.
The legs are at 45 ° to the ground.
Beginners can bend their knees.
Hold for 15~30 seconds and repeat after a rest.
3.
Side panel Classic Yoga Belly movement.
Action tips: support the body sideways, balance the hands, and if the left hand supports the ground, support the right foot; If you support the ground with your right hand, support it with your left foot.
Change sides after 15 ~ 30 seconds.
4.
Although there are many sit ups, the basic contraction can tighten the rectus abdominis and reduce flexibility.
But this classic sport still has its advantages.
Make sure the neck supports the head.
Action Essentials: bend your legs after lying flat.
Put your palms on the back of your head with your elbows facing outward.
When inhaling, the sternum contacts the thigh, and the knee contacts the forehead.
When exhaling, return to the lying down position (remember to bend your legs).
Repeat for 10-15 times.
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