Poke the blue words on it and pay attention to us! It’s time to test your willpower! In fact, if you want to practice more than sit ups and plate support, you can learn the following group of sports, which are easy to learn, and can also help you to practice the first style of tight abdominal waistline movement: prepare a water bottle first, and carry your back during the movement Straighten the left foot, extend the left foot back, lift the water bottle with the left hand and extend it horizontally, then slowly retract the left foot
.
Please start from 5 groups in a row on one side, and progress to 15 groups on one side according to your personal condition; change sides after finishing one side
.
The second form of vest line movement: take the plank as the starting action, slightly raise the buttocks, so as to protect the back and knees
.
At the beginning of the action, use the strength of the lower abdomen and thigh to bring the knee in towards the abdomen, and pay attention not to exceed the waist when the knee is pulled in
.
The third movement of waistcoat line: the third movement is quite similar to the second movement
.
The main difference lies in the slight rotation of the trunk during the movement
.
The focus of the movement is to close the left knee to the right shoulder, and close the right knee to the left shoulder, so as to strengthen the training of the lateral abdominal muscles
.
Remember to move slowly and do use abdominal strength to drive the whole movement
.
The fourth form of vest line movement: the same starting from the plate support movement, control the whole body strength, maintain the body straight posture, lift one hand like a bow and arrow, the movement is not too big, but please try to maintain the body balance, take turns on the left and right sides
.
This action can train the upper abdominal muscles
.
The fifth form of vest line movement: start with the plate brace, use the abdomen to control the movement, while paying attention to the balance, slowly extend the arm to the front of the eyes to the height of the same level as the shoulder
.
You should pay attention to the strength of the core muscles in the whole process
.
When you stretch your arms, don’t extend them along with your trunk
.
In fact, any kind of training can not be the best way to train 6 abdominal muscles
.
In the same way, too many sit ups, for example, can affect the flexibility of yoga
.
Therefore, we should try to combine abdominal strength and flexibility
.
The following is a more relaxed action to help you really practice the necessary Mermaid muscle on the beach
.
1
.
The cat style will let you lift your hips generously
.
You may be embarrassed, but it will let you complete the exercises of back muscles and shoulder core muscles easily and perfectly
.
Action tips: landing on all fours, eyes staring at the floor, neck relax
.
Breathe, arch your spine up, lift your legs up when you exhale, collapse your back, raise your neck and look ahead
.
This is a classic Pilates rectus abdominis exercise
.
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 tilt your upper body back, breathe slowly, and lift your legs together
.
The legs are 45 degrees from the ground, and the knees can be bent for beginners
.
Hold for 15-30 seconds and repeat after rest
.
3
.
Classic Yoga abdominal exercise
.
Action tips: support the body sideways, balance the hands, if the left hand supports the ground, support the right foot; if the right hand supports the ground, support the left foot
.
Change sides after 15-30 seconds (if you don’t understand the picture, ask Xiao Feiyu, this action is strange to describe!) 4
.
Basic contraction
.
Although there are many sit ups that can tighten rectus abdominis and reduce flexibility
.
But this classic sport still has its benefits
.
Make sure the neck supports the head
.
Action Essentials: bend your legs after lying flat
.
Put your palms on the back of your head, elbows out
.
When inhaled, the sternum and thigh contact, knee and forehead contact
.
Return to the flat position when exhaling (remember to bend your legs)
.
Repeat 10-15 times..
.
