腰腹部肌肉训练（Waist and abdominal muscle training）.docVIP

腰腹部肌肉训练（Waist and abdominal muscle training） How should abdomen waist do exercise? Abdomen waist is the key point of bodybuilding exercise. The abdomen is the most central part of the body and is particularly noticeable. 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 movement: upright. Legs apart, arms around the flat, upper body, with the left hand finger to touch the right foot, right arm natural lift, legs and arms are not bent, then inhale, exhale reduction. Change it again, repeat it. Do it 8 times. Two. Leg flexion movement: supine position. Put your arms around the floor, straighten your legs, lift your knees, inhale, and make your thighs close to your stomach. Then exhale and slowly return. Repeat 8 times. Three, lift a leg abdomen: mainly abdominal muscle development. The upper part of the body is supine, legs straight up and as high as possible, and then slowly down. After doing this exercise, bend your knees and continue doing the same. Repeat 8 times. Four, sit type Qu body: mainly for the development of the upper and lower abdominal muscles. Straighten the knee, upper back, maintain body balance, then your abdomen, the extreme abdominal bending. In practice, feet can never touch the ground. Five, riding a bicycle campaign: supine position. Take turns to stretch your legs, imitate the bicycle movement, faster and more flexible, bend the scope as much as possible. Last 20, 30 seconds. Six, twist: a hand grip or pull some heavy weight for various positions of the twisting and turning exercises, to exercise external oblique muscle of abdomen and waist muscles. The above movements, each can choose according to their own circumstances, and according to physical conditions, the amount of each movement from less than, gradually increased, 2 times a day. = = = = = = = = = = = = = = = = = = =