At both ends of the long-term exercise can be used to build abs, and this action is considered to exercise one of the classic abdominal muscle, in fact, the so-called two feet is lying in the state of both hands raised at the same time. It's one of the best moves to exercise your abs at both ends. Lie flat on the floor or bed, the legs close together naturally straight, two arms at the end of the natural straight. When sitting, two legs and two arms at the same time lift down pressure, close to the middle of the body, with the crotch as the axis so that the body formed in folded fold, and then restore the original state, and then continue to do at both ends of the movement. Do the l0-15 time, each practice to do 2-3 groups, exercise 3-5 times a week.
You can use the morning after getting up or after other exercise to help exercise. At both ends of the day to do 3 groups, each group to do 10 consecutive. Generally beginning to do at both ends, the most important movement of the quality, does not require quantity, one day to do 3 groups, each group to do 10 consecutive times, with a certain level, after skilled action, can appropriately increase the number of groups.
In fact, the most important thing to do at both ends is to ensure quality, not too deliberate pursuit of quantity, according to their actual conditions to develop exercise plans. At both ends of the standard action supine on the mat, feet on the ground, leg music up to 45 degrees. Cross your hands over your chest or lightly on both sides of your head. Contraction of the abdomen, legs and head at the same time to the abdomen closer, tightened.
Stay on the legs and head for about 1 seconds, then slowly return to the initial position, stop at the shoulder and foot, and pay attention to the head.
Action Essentials:
1, lying on the yoga mat completely relaxed, arms straight over the head, legs straight.
2, when you inhale the arms and legs lift up from the ground at the same time, to the highest point as far as possible to control not move.
3, then recover, repeat the action process.
The most effective way to practice your abs
1, the most effective way to practice ABS air pedal Car Supine on the floor, lower back close to the ground. Put your hands on the head side and open your arms. Lift your legs and slow down your bike. Exhale, lift upper body, touch left knee with right elbow joint, hold posture for 2 seconds, then restore.
Then use the left elbow to touch the right knee for 2 seconds and then slowly return to the starting position.
2, the most effective way to practice the abdominal muscle of the ball curled up Lie flat on a fitness ball, feet flat on the ground, hands on the head side, arms open. Chin to the chest, exhale, shrink abdominal lift up about 45 degrees, keep 2 seconds, and then slowly back to the beginning posture. In order to keep the balance, the two feet can be separated more.
If you increase the difficulty, you can put your feet up and do it.
3, the most effective way to practice the ABS leg curl up Supine on the floor, lower back close to the ground. Put your hands on the head side and open your arms. Legs raised with the upper body is 90 degrees, legs crossed, knee slightly flexion. Exhale, shrink ABS, lift upper body, lower back cannot leave the ground, hold for 2 seconds, then slowly return to start posture.
Be careful to keep chin to your chest.
4, the most effective way to practice abdominal muscles in the reverse curl Supine on the floor, the lower back close to the ground, hands on both sides of the body, legs raised with the upper torso 90 degrees, legs crossed, knee slightly flexion.
Tighten the abdominal muscles, then exhale slightly to lift the hips, slightly off the lower back, hold for 2 seconds, and slowly return to the starting position.
5, the most effective way to practice abdominal muscle, the traditional curl Supine on the floor, lower back close to the ground. Put your hands on the head side and open your arms. Lay your legs flat on the ground and bend your knees.
Chin to the chest, shrink the ABS, exhale, lift up the upper body, the lower back can not leave the ground, keep for 2 seconds, and then slowly back to the beginning posture Many women like to practice their abs, can they get on at both ends?
