练腹肌（Abdominal muscles）.docVIP

练腹肌（Abdominal muscles） How do you do the following four blocks of ABS? Just bend it, huh? 1. aerial boarding: lie on the floor, lower back close to the ground. Put your hands on your head and open your arms. Lift your legs and slow your bicycle. Exhale and lift the upper body, with the right elbow to touch the left knee, hold the position for 2 seconds, and then restore. Touch your right knee with your left elbow and keep it for 2 seconds, then slowly return to your starting position. Reverse roll belly: lie on the floor, lower back close to the ground, hands on both sides of the body, legs raised, with the upper body of 90 degrees, legs crossed, knees slightly bent. Tighten your abdominal muscles, then exhale, lift your hips slightly, lower your back slightly off the ground, hold for 2 seconds, then slowly return to your starting position. How to get the most central abdomen in the body muscle fitness, is particularly vulnerable to a conspicuous place. From the point of view of human fitness, the real body of the abdomen should be composed of thin and powerful waist and obvious abdominal muscles. Therefore, please dont neglect abdominal exercises. One, sideways bending, upright movement. Legs apart, arms around the flat, upper body, with the left hand to the right foot, right arm natural lift, legs and arms are not bent, then inhale, exhale reduction. Repeat it in a different direction, and do it 8 times Two, leg flexion, supine position. Put your arms around the floor, straighten your legs, lift your knees, inhale, close your thighs, then exhale and slowly return. Repeat 8 times. Three, leg abdomen is mainly abdominal muscle exercise. The upper part of the body is supine, legs straight up and as high as possible, and then slowly down. After this exercise, bend your knees and continue doing the same. Repeat 8 times. Four, sit, bend the body, supine position, mainly for exercise, upper and lower abdominal muscles. Legs straight, upper back, maintain body balance, th