最有效的健腹动作（The most effective abdominal strengthening movement）.docVIP

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最有效的健腹动作（The most effective abdominal strengthening movement）.doc

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最有效的健腹动作（The most effective abdominal strengthening movement）

最有效的健腹动作（The most effective abdominal strengthening movement） [most effective abdominal movements] Source: Department of health | hits: 7088 | the input: Love Fitness Bicycle riding Cycling is the best exercise for the rectus abdominis (i.e., the six - Pack) and the oblique muscle (the lumbar region). The correct way to act is to do so: 1. lying on the floor, with his hands crossed in her head; 2., two knees to chest, lift two shoulder blades off the floor, but not pull the neck; 3. straighten your left leg, about 45 degrees to the floor, and turn your upper body to the right, so that the left elbow is close to the right knee; 4. return to the original position immediately after the right leg, so that the right elbow to the left knee close to; 5. or so take turns, like riding a bike, 12-16 times. General chair movement Captain s (Chair) is a fitness equipment, and this is abdominal exercise exercise second effective, this instrument can be found in most fitness clubs. The correct way to act is to do so: 1 stand on the chair and grab the handle to fix your upper body; 2. Squeeze the cushion on your back, contract the abdomen, lift your legs up, and bend your two knee to your chest; 3, do not bend back, pay attention to breathing evenly; 4, slowly put down to restore the original posture, for 12-16 times is better. Exercise Ball Crunch sit ball body: The fitness ball is a good instrument for strengthening the abdominal muscles. This exercise is the third choice for us to exercise abdominal muscles. The correct way to act is to do so: 1, lying on the ball, the ball is in your back / down below; 2. Put your arms across your chest or your hands across your head; 3. Contract the abdomen, push the upper body off the ball, and keep the ball stationary and not rolling; 4, put down the upper part of the back and stretch the abdominal muscles again. 12-16 times are recommended. Vertical leg movement Vertical retreat is the fourth effective exercise for abdominal muscles. The c