Lower abdominal muscle exercise method - detailed tutorial on lifting the tilted plate supine leg

Detailed tutorial on lifting the upper leg of the inclined plate

　　The muscles in the lower abdomen are difficult to practice. Pushing the lower abdomen is a relatively good training exercise, but this movement is also relatively high, and requires the exerciser to have a good foundation and coordination ability. It is a training exercise that is easy to make mistakes. It is similar to lifting the legs on the back and lifting the legs on the back (lifting the knees and lifting the hips on the back). It uses the angle of the inclined plate to increase the difficulty and effect of the movement. It is even more difficult to master. It is used in conjunction with the crimp, and the exercise effect is obvious.

This action not only strengthens the lower abdomen muscles, but also exercises the rectus abdomen and quadriceps. It is one of the indispensable movements for abdominal muscle training.

　　Target training area: lower abdomen muscles

　　First position: up Lie on your head facing up, you can choose an inclined plate or a sit-up inclined plate. Hold the fixed object behind the head with both hands and straighten your whole body.

The key points of action: Contract the abdominal muscles and bend the legs that are straightened up until the maximum possible extent. Keep it for one second, and then let the legs slowly fall back to the starting position.

Breathing method: Inhale when bent upwards and exhale when falling back.

Tip:

　　　When falling down the legs, you still need to control the abdominal muscles

　　　　Control your abdominal muscles

　　　　Control your abdominal muscles

　　　　Control your abdominal muscles

　　　　Control your speed to not be too fast

　　　　You can also do it on a plane without using an inclined plate

Related recommendations

　　　　　When you drop your legs, you still need to control your abdominal muscles

　　　　　Control your speed should not be too fast

　　　　The weight bearing can be increased according to your situation

　　　You can also do it on a plane without using an inclined plate

Related recommendations 　　　　　Lying on your back, bend your knees and lift your hips (Bent Knee Hip Raises action diagram tutorial

　　Video teaching ~ lying on the inclined plate and lifting the legs

　　　Leg Raises action diagram tutorial