Six ways to build super strength with bare hands and equipmentAbs
The secret of fitness is not that you have applied for a fitness VIP card with an amount of XXXXX, nor does it lie in how awesome you are. fitness coach, but depends on your own persistence. If you only train for a few months, I believe that a good figure will not stay on your body for a long time. If you are currently focusing on training your abdominal muscles, then the following 6 exercises can help you change your abdominal muscles.
Fitness ball sit-ups
The action is basically the same as ordinary sit-ups. You can cross your hands on your chest or gently hold your ears. Using a fitness ball to do sit-ups can increase the upward movement of the upper body, thereby reducing the difficulty of the movement. It is more suitable for fitness "freshmen" or girls, so it is the best choice for girlfriends to work out together.
Ideal number of groups: 20/group, do 3~5 groups.
Leg raises and crunches
Lie on your back, palms down, arms stretched naturallyPlace it straight at your side. Cross your legs (ankles), lift your abdomen, and bend your knees slightly. Use force in your lower abdomen, straighten your legs and lift them up hard, driving your buttocks to lift off the ground as much as possible.
Ideal number of groups: 20/group, do 2~3 groups.
TRX abdominal crunch
Put your feet into the training belt and support the ground with both hands. Slowly bend your knees forward into a kneeling position, keeping them as close to your abdomen as possible. This movement requires greater arm strength as the knees are bent. As long as you feel it's not too strenuous, you can kneel down as far as possible, but avoid actually touching the ground.
Ideal number of groups: 20/group, do 2 groups.
Instrument crunch
Bend your knees, step on the equipment with both feet, and hold the handrails with both hands. Tighten your abdomen forcefully and lift your upper body. Keep your elbows as close to your knees as possible. Because you can use your hands to pull the equipment forward during the movement, the movement is not difficult and is suitable for those who have just started to exercise.
Ideal number of groups: 20/group, do 3~5 groups.
Lie on your back and close your legs
Bend your arms and place your palms on the ground so that your upper body and the ground form an angle of about 60°. Tighten your abdomen and lift your legs off the ground (only your buttocks are on the ground). Abdominal muscles Use force and bend your legs toward your chest. Slowly straighten your legs, return to the initial position and repeat. Pay attention to the movement of the legs as fast as possible, and the legs should not touch the ground during the whole process.
< p>Ideal number of sets: 20 per group, do 2 setsHanging leg raises
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Put your back against the inflated hemisphere, and hold the handrails with both hands. Apply force on your abdomen to drive your hip joints, lift your legs and straighten them forward. Beginners can Choose bent leg raises to reduce resistance and are easier to complete than straight legs. If you are able, you can bend your legs to the left and right sides of the body to train the oblique muscles.
Ideal number of sets: 10. ~15 pieces/group, do 2~3 groups