胸腹简易锻炼法（Abdominal and abdominal exercises）.docVIP

胸腹简易锻炼法（Abdominal and abdominal exercises） Chest exercise with bare hands Push ups are very effective in developing the pectoralis major, and they also play a role in the developed triceps muscle. Push ups can be done on the floor or on stools. Keep your hands apart, shoulder width apart, and stand on the ground or stool. Your arms are straight and your shoulders slightly forward. The line is straight over your palm. Your body is straight, your legs close together, and your arms and feet and toes support your whole body weight. Then the crank arm down, make the chest down to not low, pause, and then the arms force to unbend, pectoralis major muscle and triceps extreme tension, pause, and then redo the crank arm. Bend the arm down to the straight arm and support it for 1 times. Exhale when the body drops and breathe when it rises. In the course of the movement, two elbows should be close to the side, the body should always be in a straight position. At the beginning of training can be unlimited, such as continuous up 5 times, then finish the 5 times up to take a rest, and then hold 5 times. Every 5 times for 1 groups, at the beginning of training, each time you can do 3-4 groups, with the increase in strength, you can increase the number of push ups or groups. Can also increase the difficulty, hands or foot pad to relax the distance, a low foot high posture. Or put heavy objects on the back (such as sandbags), the weight can also be gradually increased. Such as focusing on training triceps, and practicing pectoralis major, both hands as close as possible, and even hands together to do push ups together. Jerry. Robinson abdominal workout Jerry. Robinson (author of the legendary abdominal muscles) Rebuilding your abs doesnt have to cost a lot of money on the facilities. Robinson said: abdominal muscles are one of the few groups of muscles that can achieve greater results with less effort.. As long as there is a mat and a can be used for hanging things (trunk, main and