How a person to exercise the abdomen, in fact, there are many
exercise movements, mainly rolled abdomen, supine leg raise, Russian turn and
other movements, of course, no matter what exercise movements have a very good
exercise effect, but some movements are suitable for indoor, some movements are
suitable for outdoor. So, what are the abdominal exercise movements for girls at
home? Here’s a look at it.
Lie on the yoga mat, adjust the state after we use the
abdominal force, so that our back can leave the ground, this time the legs are
bent knees, until our elbows can touch the knee position, this time we then lie
down well. Note that the back is always kept off the ground, a set of 30 to
complete the action.
Supine leg raise
Lie on the yoga mat, this time we straighten our legs
together, use abdominal strength and leg strength together, so that our legs can
be upward stirrups, and legs and the ground to maintain a vertical state, try to
let our hips can also leave the ground. Adhere to this action to complete 30
times a set.
First of all, to do this action, you need to sit on the floor,
and then two feet slightly off the ground, so that their spine bent, and use the
abdominal force, then, you can exchange back and forth to turn the body, so that
the internal and external obliques and rectus abdominis will be contracted. It
should be noted that when turning the body, we can keep a heavy object in both
hands, you can use a medicine ball to increase the weight. Although the body in
the turn, the amplitude is relatively large, but also to ensure the stability of
the core parts Oh.
At the beginning of the action, the first need to make a
push-up state, but not that we should be told to use the palms of the hands to
support the body, in fact, the forearms to support the body, and the feet are
also needed at this time together. The body in general, or parallel to the
ground, so this time the core of the body to maintain a more tense state. Can
adhere to a minute or so, and no posture change in the middle, even breathing,
can ensure, then this action is even more successful.
Straight leg up
Lie flat on the yoga mat, legs together and straight, adjust
your position, lift your legs upward with force, and pay attention to the
abdomen is tightened and force at this time. When the legs rise up until our
hips also leave the ground, has reached the limit, you can put the legs down and
relax well, and then start working again, once completed 30 times as a group, a
day can be carried out 3 to 5 groups.