What are the fitness equipment for women practicing abdominal muscles?
4. The fitness equipment for women's abdominal muscles are yoga mats, belly lifts, supine boards, fitness balls, barbells, etc.
Yoga mat
Yoga mat can be said to be the most basic tool for exercising abdominal muscles. There are a variety of exercises for abdominal muscles on the yoga mat, such as sit-ups, roll-ups, cycling in the air, supine legs, etc. Exercise for abdominal muscle effect.
Abdominal wheel
The abdominal roller is a small pusher that can exercise joints and muscles. The target muscles for exercise are the rectus abdominis and the transverse abdominis muscles. The effect on the abdominal muscles is better. The belly wheel can be used in the kneeling position, standing posture. , face wall, yoga and other exercise methods to achieve results.
Supine board
The supine board can also be called the abdominal muscle board, the abdominal board, the sit-up on the supine board, the supine leg lift, etc., the abdominal muscles exercise effect is better, the supine board is better for exercising the abdominal muscles. equipment.
gym ball
Exercise with a fitness ball can also exercise the abdominal muscles. The most basic action is to lie flat on the fitness ball, put your feet flat on the ground, put your hands on the side of the head, and open your arms. The lower jaw is slightly closed to the chest. Exhale, contract the abdominal muscles to raise the upper body about 45 degrees, hold for 2 seconds, then slowly return to the starting position.
Barbell
Barbell is also a good fitness equipment for exercising abdominal muscles. Using barbells to do weight-bearing lateral flexion, weight-weight rotation and other methods can effectively help the abdominal muscles.
Abdominal machine
The abdomen machine makes the upper part of the head, shoulder and back only move in the interval of 30-60 degrees from the ground, so that the movement of the abdomen machine depends entirely on the abdominal strength, and it can also play a good role in exercising the abdominal muscles.
horizontal bar
On the horizontal bar, you can do the upside-down sit-ups. It is much better than the normal sit-ups to exercise the abdominal muscles. However, this is a difficult abdominal exercise. It is recommended to carry out rashly. At the very least, you should be skilled in sit-ups. And do a good job of safety protection measures.
Girls practicing abdominal muscles
Action 1: Retract the launched hands
(Pay attention to the shoulders to leave the ground)
10 times *1 group, rest 30 seconds for the next action.
Action 2: Raise the leg 10 times
(Note: The feet are always floating, one left and one right)
10 times *1 group, rest 15 seconds for the next action.
Action 3: Touch your hand to your knees
16 times *1 group, rest 15 seconds for the next action.
Action 4: Raise the leg 7 times
(Note: The feet are always floating, one left and one right)
8 times *1 group, rest 15 seconds for the next action.
Action 5: Touch the vertical ankle
10 times in a group, rest 15 seconds for the next action.
Action 6: Alternately raise the leg to the chest
14 sets, rest 15 seconds for the next action.
Action 7: Raise the leg 5 times
(Note: The feet are always floating, one left and one right)
5 times in a group, the training is over.
