Rectomy abdominal muscle training (1), lying on your back and lifting your legs

In the previous series of training movements, we introduced how to better train biceps. From today on, we will introduce the article on abdominal muscle training. Abs are parts that many men hope to have but cannot achieve the effect no matter how they train. Having 6 strong abdominal muscles can make your body more perfect, and abdominal muscles may not necessarily require men's training. Women's training can also be trained. Women's training can not only make the waist slimmer, but also make the overall curve more obvious. Small-intensity training volume will not produce obvious abdominal muscles, but will only hide under the skin, so women's friends can rest assured. Today I will start the first exercise to train abdominal muscles - "Reclimax abdomen training - Lifting hips and lifting legs".

　　The hips and lifting legs and lifting legs seem to be very similar, but there are still essential differences. In fact, it will not be confused from the English name. Lifting legs requires straightening the legs, which can be used to exercise the lower abdomen in isolation; while the hips and legs lifting movements are larger, generally bend the knees, which can exercise the entire rectus abdomen (i.e. upper and lower abdomen), and can also involve the buttocks and back muscles.

　　　The hips and legs are the simplest among them, and it is a good choice for people with weak upper limbs.

　　Target exercise muscles: the rectus abdomen as a whole (In addition to rectus abdominal muscles, it also involves hips and back muscles)

　　　The key points of action:

　　1. Lying flat on the mat or a long flat bench (but your hands must be able to hold the stool to maintain stability).

　　2. Put your legs together and slightly bend them, lift your legs until the entire abdomen contracts. At this time, the lower back has left the ground, and the thighs are close to the head, not vertically. This is also the difference between lying on your back and raising your legs.

　　3. Pause, restore, and repeat.

　　　Precautions:

　　1. Pay attention The difference between lying on your back and lifting your legs is much larger. When raising your legs, the lower back leaves the board surface and has fully contracted the entire upper and lower abdomen.

　　2. Do not rely on inertia to complete the movement quickly, but the abdomen and buttocks can be controlled slowly and with the best effect.

　　3. lying on your back and lift your legs is actually a horizontal buttock lift. Therefore, the corresponding similar movements of the inclined plate and the hips are lifted on the inclined plate, which is slightly more difficult; you can even increase the weight load by clamping dumbbells (lower right).