1. Sit on the ground and kick your legs
Standard version:
【1】Place your hands back to the position of the buttocks point of force, straighten your chest, bend your knees and feet in the air, so that your knees are as close to your chest as possible to form a V shape;
【2】While pushing forward with your feet in the air, lean your upper body backward;
[3] Then retract your feet in the air and lean your upper body forward so that your knees are as close to your chest as possible to make them form a V shape. This is the first time. Do a total of 25 times.
【4】Always pay attention to the fact that the upper body needs to be straight and at least 45 degrees to the ground. Upgraded version: After you become proficient, you can raise your hands in the first step. Other key points are the same as the standard version.
2. Cycling
Standard version:
【1】Place your hands back to the point of contact of your buttocks, straighten your chest, bend your knees and feet in the air, so that your knees are as close to your chest as possible to form a V shape;
【2】Both feet make clockwise and counterclockwise pedaling movements while crossing in circles. During the circle drawing process, it is better to keep the thighs as close to the chest as possible so that the whole body maintains a V shape; draw one circle on the left and right sides once. Do it 25 times each;
【3】Always pay attention to the fact that the upper body needs to be straight and at least 45 degrees to the ground. Upgraded version: After you become proficient, you can raise your hands in the first step. Other key points are the same as the standard version.
3. Frog action
Standard version:
【1】Sit in a sitting position, hold your knees with your hands parallel to your shoulders, straighten your chest, bend your knees and feet in the air, so that your knees are as close to your chest as possible to form a V shape;
[2] While pushing forward with your feet in the air, straighten your hands and spread them out to expand your chest;
[3] Then put your feet in the air, retract your knees, and do a knee-hugging movement with your hands, one round trip. Do 25 times in total.
【4】Always pay attention to the fact that the upper body needs to be straight and at least 45 degrees to the ground.
4. Cross-legged sit-ups
Standard version:
【1】Stand your feet straight and open at least 60°;
【2】Lie flat, place your left hand behind your head, straighten your right hand, sit up vertically and touch your toes, first left and then right, your back needs to be straight throughout the process;
【3】Lie down, change hands, place your right hand behind your head, straighten your left hand, sit up and touch your toes, first right and then left, your back needs to be straight throughout the process;
【4】Be careful not to touch your body with your chin when sitting up. During the whole process,Do not use your chin to sit up. Sit together for once. Do 25 times in total. Upgraded version: After you become proficient, you can cross your legs like sitting in meditation in the first step. The other key points are the same as the standard version.
5. Scissor kick
Standard version:
【1】Lie flat with your hands on the floor, straighten your left foot and kick it out, one foot above the ground;
[2] Straighten your right foot and raise it as much as possible, preferably at 90 degrees to the other foot. Maintain the position for at least 2 seconds and change legs.
[3] Both feet need to be off the ground at all times, and each kick is counted as one. Do 25 times in total.
6. Kick
Standard version:
【1】Lie flat with your hands on the floor, the soles of your feet together, and the distance between the upper and lower parts of your legs consistent.
【2】Keep your feet up to about 90 degrees (toes pointed directly above), and kick your feet in the vertical direction
[3] Slowly lower your legs while maintaining the posture, without your feet touching the ground, and continue back and forth, each kick counts as one. Do 25 times in total.
7.Upward movement
Standard version:
【1】Lie flat with your hands on the floor, lift your legs, bring them together, straighten them, with your heels pointing up and your toes pointing down.
[2] Use the power of the buttocks to kick the legs in the vertical direction. Do not let the legs touch the ground. The angle formed when falling back and lifting up should not be greater than 45°. Each time the buttocks are raised, it is counted as one. Do 25 times in total.
8. V-shaped roll up
Standard version:
【1】Lie on your back, raise your hands straight and vertically to your chest, sit up and touch your toes with your hands,
【2】Lie back, and when your back touches the floor, lift your legs together.
【3】At the same time, control the upper body with both hands and sit up vigorously, so as to be able to touch the toes again
[4] From the beginning to the end, do not extend your hands above your head. Complete 1-3 times as one time. Completed 25 times in total
9. Tilt V-shaped action
Standard version:
【1】Lie on your right side at an angle of 30° to the ground, place your right hand close to your body on the floor, and your left hand behind your head.
[2] Use your buttocks to support, stretch your legs straight in the vertical direction to do a V-shaped sit-up (that is, put your head forward and legs back),
[3] Once you start, your shoulders and feet should be off the floor without touching the ground.
【4】After completing the right side, proceed to the left side, each 25Second-rate.
10. Climbing legs
Standard version:
【1】Lie flat, straighten your right leg and raise it to at least 60° with the body. There is a difficulty here, that is, the closer the heel of the left foot is to the buttocks, the greater the difficulty.
【2】Climb up with your upper body and use your hands to climb from your right thigh to your toes in 0 to 4 steps. The fewer steps you use with your hands, the more difficult it will be.
【3】Each climb counts as one time, up to 13 times each.
[There is no picture for this item] Please add WeChat jirou5
for pictures.11. Mason’s Twist
Standard version:
[1] Sitting in a sitting position, cross your hands and clench them together into a fist shape, and lift your legs in the air. It is the most difficult to straighten them.
[2] Start hammering the floor with the fists of both hands from the left or right side of the body. It is better to hit the floor every time. Just like rowing a kayak, hammer the left and right crosses, once from left to right, and end 40 times or more.
12. Recovery action
Standard version:
【1】The difference between push-ups is that you place your hands on the ground and let your knees go down to the ground to restore your hips.
[2] Do the worshiping action, with the joints of your hands completely close to the floor, and your forehead downward close to the floor. Continue for a period of time to restore your waist.
Frequently asked questions for people with torn abdominal muscles:
Asker: Lost Little Book Boy
A few questions:
1. Is it best to practice this every day? What will be the effect if you practice every other day?
2. It is mentioned in the video that you can rest during the exercise. If you can’t do a set of movements halfway, is it better to rest or to persist? Also, do experienced people think it is better to take several sets of rest at a time?
3. Many movements require a lot of ligaments in the feet. My ligaments are not good, what should I do? Do I need to spend some time stretching the ligaments first and then practice this?
4. During practice, the feet often lose strength before the abdomen. What should I do?
5. People who have used it for a period of time can talk about their experiences and effects...
Answer: Fitness coach
1. Abs It’s no problem to practice small muscle groups every day. In fact, you can practice 6 days a week and rest one day to match the large muscle groups and medium muscle groups, so you will definitely have a day off
2. You have to do it even if you can’t do it. You can’t do it without enduring hardship. Even if you lower the standard, you have to do it well. You have to do it in every group
3. Practice together. Do not practice locally. You can stretch the ligaments before doing it. Static stretching may cause damage if you do dynamic stretching.
4. Still persist. Knowing that the special forces have lost their strength in the devil training, how can they still practice? It’s just potential. It depends on whether you can endure the hardship
5. The effect is good, very good, but it takes a long time to practice. The abdominal muscles are the last part of the body to start losing fat. It is difficult to practice. It depends on your persistence
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