Men's plastic waist triple jump
First, the primary training program
1, from the bridge type
Posture: supine, legs straight, supported by one elbow, maintaining an angle of 90 degrees, so that the elbow support point is in the same plane as the body.
Action essentials: Use the elbows and the ankles on the same side as support points, lift the thighs as high as possible, be careful not to shake, hold for 5 seconds, then slowly return to the starting position.
2, supine and swivel alternately
Starting position: supine, knees bent, feet flat, lower back close to the floor, hands on the side of the ear.
Action essentials: Turn the body while lying on the abdomen, the elbows close to the knees on one side, contract and hold for 5 seconds. Then slowly return to the starting position, and then do the opposite direction, alternating left and right.
3, knees and supine
Starting position: knees, feet flat, back close to the floor, hands on the side of the ear.
Action essentials: abdomen, lift the upper back for 5 seconds.
Second, the intermediate training program
You have already tasted the benefits of regular exercise of the abdominal muscles. You can purchase some related fitness equipment, which will help you move to a more perfect state:
1, fitness ball abdomen
Starting position: Start with a push-up position, put your legs together, and place your cheeks on the fitness ball.
Action essentials: Keep your head, back, hips and feet in a straight line, slowly bend your abdomen and bend your knees so that your knees are close to your chest for 5 seconds. Then stretch your feet backwards and try to straighten your back as much as possible.
2, fitness ball weight-bearing supine
Starting position: Sit on the fitness ball with your feet flat. Slowly slide the fitness ball forward while leaning back until the hips are hanging. Lower the upper back as much as possible to maximize the stretching of the abdominal muscles.
Action essentials: abdomen, lift the upper back, shoulders as close as possible to the thigh, do a contraction at the apex, and then slowly return to the starting position. If your abdominal muscles are strong, you can also hold a barbell and increase your movement intensity.
3, static supine support
Starting position: Supported by the elbows, buttocks and toes, palms down.
Action essentials: Tighten the body so that the head, back, hips, and feet are in a straight line, keep the abdomen tense, keep it for 70 to 120 seconds, then slowly relax.
Third, advanced training program
Are friends already envious of your beautiful abdominal muscles? The following more difficult moves can help you more:
1, supine side lift legs
Starting position: Lying on the fitness ball, knees, legs together.
Action essentials: Slowly lift the knees, turn at the same time, squeeze the abdominal muscles, and do the contraction. Then return to the starting position and alternate between left and right.
2, reverse V word
Starting position: Start with a push-up position, legs together, the calf's cheekbones on the exercise ball, keeping the back and legs straight.
Action essentials: contract the abdominal muscles, move your feet as far as possible to the chest, keep your back and legs straight, let the body fall into the V shape, stop for a few seconds at the highest point, shrink, and then slowly return to the starting position.
3, weight-bearing supine
Starting position: Sit on the fitness ball, put your feet flat, slide the fitness ball forward slowly, and lean back until the hips are hanging. Hold a barbell in both hands as far as possible, and lower the upper back as much as possible to maximize the stretching of the abdominal muscles.
Action essentials: abdomen and then lift the upper back, the barbell is placed above the head, shrink at the highest point, and slowly return to the starting position. You can also practice with empty hands and gradually increase.
4, kneeling stretch
Starting position: The legs are close together, kneeling in front of the fitness ball, the two hands are straight and the fingertips are opposite.
Action essentials: Slowly push the fitness ball to the farthest point and let the body stretch fully, but be careful to tighten the back, buttocks and thighs so that the knees are in a straight line. Be careful not to bend your hips, so as not to affect the effect.
Men's plastic waist yoga
The first type: Crescent Crescent - nourishing side waist
Step1: Open your feet, inhale and raise your arms to the level, exhale, relax your shoulders, and turn your palms down. Both eyes look straight ahead.
Step2: Take a deep breath and relax the upper waist and lower the upper body horizontally to the right during exhalation. Be careful not to lean forward, do not bow back, you should feel the body close to a wall, shoulders open as far as possible, flat side bends. Feel the stretch on the left side of the waist. Arrive in a comfortable position and don't force yourself to reach the coach level from the start. After 15 seconds, the initial posture is restored, and the action is repeated in the reverse direction.
Special note: 4 groups / day. Do not send squats while lying on the side. If you can, after a period of practice, try to hold the ankle with your hand and try to stay in position for 30 seconds.
The second type: bird king style - stretch the waist forward
Step1: The legs are close together and stand. Inhale, raise your arms, palms opposite, press your left arm over your right arm, overlap your elbows, embrace your chest, and put your hands together. If your hands are not fit, hold your left hand on your wrist.
Step2: Lift the left leg, wrap the right calf, and place the center of gravity between the legs. The right toe is firmly gripped on the ground.
Step3: Adjust the breathing, deep inhale and straighten the back and slowly squat. After maintaining a good balance, the upper body is forward, let the abdomen close to the thigh, and feel the stretching of the back. After 15 seconds, the initial posture is restored and the reverse direction is performed.
Special note: 1 group / day. This group of movements not only can stretch the waist forward well, but also can squeeze into the viscera, help you to eliminate the body's turbidity and urination, and exercise the lower limb strength to cultivate your dedicated strength.
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