once said that:
does not need to distinguish between upper and lower abdominal training
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strong muscle itself is a
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Rectus abdominis anatomy
and anatomically
strong1 4 strong1 4 strong1 strong from the lower end of the pectoralis _strong4p span_strong4p The cartilage of the 5, 6, and 7 ribs
Lower stop of the upper edge of the pubic symphysis
is a whole muscle _span_span_span_sp4p2p7p is divided into multiple tofu pieces due to different keying
and the following actions,Do 16-25 repetitions for each movement, 3-4 sets each time, and rest for 1 minute between the
group and the group. You can try to do it together
Action 1: Cross (16 reps)
Action details: Lie on the back of the yoga mat, lift the upper body and the lower scapula on the yoga mat. Raise your thighs about 45°, bend your knees slightly, and cross your thighs alternately to stimulate your lower abdomen
Action 2: NO.2 vertical swing (16 times)
Action details: Lie on your back on the yoga mat, raise the shoulder blades of your upper body, press your lower back on the yoga mat, raise your thighs about 45°, bend your knees slightly, and tuck your thighs up and down alternately to stimulate you Lower abdomen
Action three: push outwards and retract 16 times
Yoga mat on the back, the lower body is placed on the back of the body in yoga On the mat, straight legs bend the knees and hips to retract the abdomen, fully contract the lower abdomen, and stop at the top for 1~2s
Action 4: Reverse curl 16 times _span4s _span _span _strong p6 : Lie on your back on a yoga mat,Raise the shoulder blades of the upper body and place the lower back on the yoga mat. In the process of ensuring that the knee joints are always bent and folded, the hips and thighs are contracted and rolled in front of the abdomen to achieve the purpose of contraction and stimulation of the lower abdomen!
Action 5: Raise your legs on your back 16 times
, Press on the yoga mat, bend your knees slightly and tighten your toes, bend your hips and thighs toward your abdomen, stimulating your lower abdomen!
Action 6: Suspend the legs 16 times
On the yoga mat, bend your knees slightly and tighten your toes, straighten your toes, bend your hips and thighs closer to your abdomen, then push your legs up, lift your hips up, and contract your lower abdomen forcefully!
The above is the lower abdomen brought to you by Lu Ge in this issue
More people around!
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