Whether the waist and abdominal muscles are well developed or not is not only related to the health and strength of the human body, but also related to a person's body shape.
Sit-ups
Lie on your back with your feet hooked on the belt or by Companions suppressed. Use the strength of the rectus abdominis to bend down and sit up, touch the toes with both hands, pause for a moment, then use the strength of the rectus abdominis to control the upper body, slowly lean back, and then lie down and relax the whole body. Then do it again. Inhale when you sit up, exhale and then inhale immediately before lying down, and exhale after your body is completely flat. Focus on the rectus abdominis muscles on both sides of the midline of the anterior abdominal wall.
People with poor abdominal muscle strength may not be able to complete the above actions easily at first. When sitting up, you can use both hands to support them. When you can easily sit up 10 times according to the above requirements, you can cross your hands and fingers and hug the back of your head, or even hold the barbell with both hands and place it on your chest to perform the movement. It should be noted that when the upper body is falling backward, the chin should be close to the chest, the chest should be raised and the abdomen should be raised to keep the muscles tense. Wait until your body lies down completely before relaxing. You can also do the exercises while lying on an inclined board with your head down and your feet up.
< p>Lie on your back and raise your legsLie on your back, straighten your legs together, raise your straight legs, and Make your upper body at a right angle, pause for a moment, and then use your rectus abdominis to control your legs and slowly lower them. Inhale as you raise your legs, exhale as you lower your legs, and focus on your rectus abdominis.
Lie on your back and sit at a right angle
Lie on your back, bend over and sit up. Lift the legs up, close the upper body and legs at the same time, touch the toes with both hands, and then lower the upper body and legs at the same time. Inhale when closing, exhale when lowering, and focus on the rectus abdominis. The action can be a little faster.
Hanging leg raise
Hold the horizontal bar with both hands, arms straight, and body hanging. Straighten your legs together and lift them upwards at a right angle to your upper body. Stop for a moment, lower your straight legs and then repeat. Inhale as you raise your legs, exhale as you lower them, and focus on your rectus abdominis.
< p>Sit-upsThe action is basically the same as sit-ups, except when sitting up Turn your upper body to one side. After practicing one side, practice the other side. When practicing, you should focus on the external obliques and internal obliques.