1. Push ups
Push up is a very familiar sport, and this sport has a good effect for men, women, old and young, and everyone will do it very easily. Basically, most people know the essentials of push up, but what we don't know is that push up can exercise our waist and abdomen strength well. For the waist and abdomen, push ups are actually a very effective action, especially for waist strength. For people who can exercise every day, if they can insist on doing some push ups every day, in the long run, their waist and abdomen strength will be greatly increased. (muscle strengthening training teaching, teaching you scientific muscle strengthening methods)
2. Flat plate support
The action of flat support requires us to use elbows and toes to support our body to keep balance with the ground, but we should pay attention to the process of doing this exercise, because when we don't have enough endurance, it's easy to make our hips tilt up and our waist close to the ground. At this time, we should try our best to use our waist and abdomen to keep our body in a straight line, Stick to this action for 30 seconds as a group.
3. Leg flexion
Leg flexion needs to prepare a yoga mat. After I put my body on the yoga mat, I immediately put my body flat on the floor, straighten my legs, and lift my legs with the strength of my knees. Then ensure that the breath has a sense of rhythm. After these actions are completed, focus on the leg lifting. In the process of leg lifting, our breath is adjusted to the state of exhalation, and wait until we inhale in the whole process of action. In other words, exhalation is reduction and inhalation is action. In the training process, we should use our waist and abdomen strength to feel the intensity of exercise. If the intensity can be accepted, we can train about eight times a day. We think it's hard and we can exercise less.
4. Air pedaling
Lie on your back on the floor with your lower back close to the ground. Put your hands on your head and open your arms. Lift your legs and slowly board the bike. Exhale, lift your upper body, touch your left knee with your right elbow, hold the position for 2 seconds, and then restore. Then touch the right knee with the left elbow, hold it for 2 seconds, and then slowly return to the starting position.
5. Side support hip lift
The training of side support hip lifting needs to be completed on the side. First put the body on the side, then lift the hips, and then straighten up your chest. The body is basically a straight line. If the body is skewed, it will affect the exercise effect, so pay attention to some. In addition, you can adjust your hips slightly higher than your waist, and then put your neck down. In this way, your eyes can naturally look ahead and complete this action by lowering your head. After the action is finished, we can lift our hips, and this exercise sits in two groups every day, and we should rest in the middle.
6. Suspension and leg flexion
This action requires everyone to use certain sports equipment. First, we stretch out our right hand, then hold the high bar, let our body hang on the pole, then bend our legs, and then rotate our body slightly. The number of actions and groups are similar to those above, but this action needs to be slow and don't let your waist flash.
The preparation of belly curling is similar to sit ups. First, lie flat on the yoga mat and bend your knees. At this time, use the waist and abdomen strength to lift your upper body off the ground and lift your arms naturally forward. When our chin touches our knees, we lie flat down, but we should pay attention that the waist can not touch the ground. We always need to use abdominal strength to keep the waist off the ground and start moving again.
8. Lift your legs and roll your belly
Lie on your back on the floor with your arms forward so that your shoulder blades are as far away from the ground as possible and your lower back is close to the ground. Put your hands on your head and open your arms. Lift your legs at 90 degrees to your upper body, cross your legs and bend your knees slightly. Exhale, contract your abdominal muscles, lift your upper body, keep your lower back on the ground for 2 seconds, and then slowly return to the starting position. Pay attention to keep the chin slightly retracted to the chest, contract the abdominal muscles, exhale and lift the upper body, the lower back can not be off the ground, keep the waist and body motionless, pull the arms when exhaling, slowly lower the back when inhaling, keep the legs motionless, and keep the rhythm of breathing.
9. Sit ups
Sit ups are one of the most basic forms of exercise in our daily life. First, we lie flat on the yoga mat to let our body relax naturally. At this time, bend our knees, put our arms on both sides of our head, and use waist and abdomen strength to let our upper body leave the ground and let our chin touch the knee, At this time, we relax our body, let our body lie down and start exercising again. Three groups were completed at one time, with 30 in each group.