Abdominal training: upper diagonal reverse curl

Abdominal training: Upward diagonal reverse curl

Curture training has always been an abdominal muscle training exercise that many people love very much. Lying on your back and then flexing your spine. It can be performed anytime and anywhere, convenient and effective!

The rectus abdominal muscle starts from the lower edge of your chest to your pubic bone. Therefore, when it contracts, your spine will be bent. In other words, training rectus abdominal muscle is to move between the pubic bone and the thoracic vertebra!

General curls only train one function of the abdominal muscles, that is, fix the lower body, and move the chest to the pubic bone. In order to get good training of your entire abdominal muscles, the curls in turn are also something you need to practice frequently!

Reverse curls: Move your pelvis to the chest

Introduction to action

It is recommended to choose an upward diagonal chair, which will make the movement simpler and more accurate!

Lying on your back, Grasp the chair with both hands up and fix it, bend your legs and raise your knees, and your thighs perpendicular to the floor.

Inhale, turn your pelvis and roll up your lower abdomen while slowly bringing your knees to your chest.

Silence for a second, then exhale, and use the force of your abdomen to bring your feet back to the starting movement.

Precautions

1. Use rectus abdomen to control the movement. When the spine lifts its legs up, the main force comes from the rotation of the pelvis. Find a way to put your belly button Push close to your chest.

2. Tighten the upper edge of the stool with your arms, fix the body, and do not tilt!

3. The pinch of your legs and your upper body is almost unchanged.

4. When the movement is started, you may feel that it will be easier to lift the pelvis by bounced your feet to your body, but in this way, it actually takes advantage of a lot of inertia rather than contraction of your abdominal muscles. However, slight changes in the angle are acceptable.