Parallel bar leg lift-rectomy abdomen exercise method (2)

Parallel Bars Leg Raise) can help you improve your abdominal strength while deepening the separation of abdominal muscle lines, so that the abdominal muscles can achieve the most perfect effect. The premise must be that you have confidence in your abdominal muscles, because this action requires higher requirements and of course deeper stimulation.

　　Target training muscles: lower part of rectus abdomen (lower abdomen)

　　Event key points:

　　1. Hold the parallel bars with both hands to support the body, straighten the toes, and close the legs together to make the body appear in a straight line perpendicular to the ground, look straight in your eyes, relax your shoulders, and do not allow Participate in the trapezoid muscles, then take a deep breath, tighten your abdomen when exhale, lift your legs forward, do not bend your knees and ankles, always keep straight, pay attention to not exerting force on your legs, keep your muscles tightening.

　　2. Stop when your legs are lifted parallel to the ground, keep for 1-2 seconds, fully feel the feeling of tightening your abdominal muscles, then slowly fall and restore your legs, ensure that your legs are always together, do not separate, and then exert force again, and practice repeatedly .

　　　Precautions:

　　1. The movement is difficult and the overall quality is high. Therefore, you should place the parallel bars on the abdomen to practice the first movement.

　　2. The movement requires a strong arm to support the parallel bars, otherwise you will not have the chance to exercise if you are unable to support the abdomen. Therefore, the arm strength should be increased to a certain level, otherwise you cannot practice.

　　3. Do not swing back and forth during movement, as this will affect the exercise effect of the abdominal muscles. Therefore, the coordination of the body The guarantee of the joint cooperation ability between sexual and physical muscles is a prerequisite.

　　4. Do not spread your legs and straighten them when lifting your legs, otherwise you will feel very labor-saving, which will affect the exercise effect.

　　5. All difficult exercises have the same requirements for breathing. The rhythm of breathing when lifting your legs and when falling your legs must be maintained. This kind of exercise exercise with reasonable breathing should be extended many times than the number of exercise exercises that do not pay attention to breathing. The exercise effect is more obvious.