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  • [the appliance of experienced abdomen] _ chooses _ how to choose –

    2019年7月7日 By wh1 0 comments

    Article introduction

    Get a person to be more inside the office now sedentary, so lumbar abdomen can have flesh of a lot of go to live in the household of one’s in-laws on getting married. But because gymnastical knowledge must is short of,break, a lot of people do not know what appliance has the exercise is abdominal, how this are used. Exercise abdomen to need not need equipment to be able to undertake taking exercise actually. Below small make up everybody introduction not to use appliance to be able to exercise abdomen to get measure, everybody can consult this method has a practice.

    The appliance of experienced abdomen

    1.The first phase:

    Movement 1:

    Lie on one’s back (lie low is facial on face) go up in the bed or on gem gal mat, double leg and approach bends, both hands is put in the bodyForum of Shanghai noble baby

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    Two side.

    Extend downward along line of seams of a trouser leg with left hand endeavor to feel an ankle,

    Can drive the upper part of the body to bend right now, the included angle of the upper part of the body and horizontal makes an appointment with 45 ° ;

    Next left hand calls in along line of seams of a trouser leg former office,

    But should notice right now the upper part of the body lays down not completely, abdominal muscle is stretching tight closely.

    Change the right hand next, alexandrine measure.

    According to afore-mentioned measure, every groups 10, do 3 groups in all, every rest between the group 30 seconds. You can feel abdomen is a bit calorific.

    Attention: The process midriff muscle that makes whole group motion stretchs tight closely.

    The appliance of experienced abdomen

    2.2

    Movement 2:

    Lie on one’s back (lie low is facial on face) go up in the bed or on gem gal mat, double leg bends, between ham and crus become right angle basically, control is made the same score downward put in ham side.

    Both hands at the same time along ham side upgrade is mobile, be in till knee till, right now meeting turn has the upper part of the body;

    Next both hands is slow return former, right now the upper part of the body also cannot lay down completely, abdominal muscle stretchs tight closely.

    According to afore-mentioned measure every groups 10, do 3 groups in all, every rest between the group 30 seconds, right now you can feel abdominal hair having a place is very hot.

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    3.3

    Movement 3:

    Lie on one’s back (lie low is facial on face) go up in the bed or on gem gal mat, double leg unbend, both hands is put in the body two side.

    Double leg unbend is raised at the same time, become right angle basically with the upper part of the body, the upper part of the body maintains do not move,

    Next double leg is put down at the same time, be sure to keep in mind to cannot be put down completely, have 5~10 centimeter space with bed or gem gal mat.

    According to afore-mentioned measure every groups 10, do 3 groups in all, every rest between the group 30 seconds, at the moment you can feel to be being burned like abdomen resembling fire.

    Attention: Between above movement 1~3, 60 seconds rest after every movement is finished.

    If you feel particularly special to take pain to, frequency of every groups of movements can decrease appropriately, can increase conversely.

    The appliance of experienced abdomen

    4.4

    The 2nd phase:

    Movement 4:

    Lie on one’s back (lie low is facial on face) go up in the bed or gem gal matShanghai joins friendly community to touching with the city

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    On, double leg unbend, both hands holds a head in the arms.

    The upper part of the body toLove Shanghai is the same as a city

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    Left is rotational, at the same time left leg bends and right, make left leg knee contacts the ancon of right hand arm that holds a head in the arms and bent;

    Return initiative condition next, the upper part of the body turns right, at the same time right leg bends and towards the left, make right leg knee contacts the ancon of left hand arm that holds a head in the arms and bent.

    According to afore-mentioned measure every groups 10, do 3 groups in all, every rest between the group 30 seconds.

    5.5

    Movement 5:

    Facial and gadarene, two legs and shoulder are the same as wide, use both hands double foot to prop up the body, the body is shown all the time line, with the warm-up of push-up.

    Right leg bends, make right leg knee and toggle joint of right hand arm are touched,

    Return initiative condition next, go contacting ancon of left hand arm with left leg knee.

    According to afore-mentioned measure every groups 10, do 3 groups in all, every rest between the group 30 seconds.

    6.6

    Movement 6:

    Lie on one’s back (lie low is facial on face) go up in the bed or on gem gal mat, double leg unbend, both hands is stretched backward show with the body all the time line.

    The upper part of the body is raised at the same time with below half body, it is strong point with the buttock, touch double base as far as possible with both hands (do not feel irrespective also, achieve utmost to go) ;

    Return initiative condition next, the difficulty of this movement is a bit great, according to afore-mentioned measure every groups 10, do 3 groups in all, every rest between the group 30 seconds.

    Attention: Between above movement 4~6, 60 seconds rest after every movement is finished.

    If you feel particularly special to take pain to, frequency of every groups of movements can decrease appropriately, can increase conversely.

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    7.7

    The first phase and the 2ndForum of 1000 the Long Feng that spend a net

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    All movements of level can exercise the different position of chest muscle basically, but difficulty is different, proposal:

    The first phase, after practicing a month, have the practice of the 2nd phase again, it is a month likewise, practice the first phase and 6 movements of the 2nd phase at the same time again finally (the troop that can reduce every movement appropriately right now is counted) .

    The movement is these 6 kinds, if you feel this plan does not suit you, you are OK also the plan with him more sound set. Hope everybody can drill finally 8 abdominal muscle.

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