What are the methods of training abdomen and dorsal muscles? Things to note when exercising abdomen and dorsal muscles

In the upper body training of the whole body, the abdomen and the back are two important training parts. Sometimes we can train these two parts together, which will make our exercise more effective. There are many training movements for the abdomen and back. So do you know what abdomen and back training methods are? Let’s take a look together!

What are the abdomen and back training methods?

Sit ups First, lie on your back on the yoga mat, next step, bend your legs and knees apart, cross your hands and put them behind your head, and help from another person. Press your feet. When sitting up, tighten your abdomen and bend your back, put your arms inward and hold your head forward, and touch your elbows to touch the knee joints of your legs, and then lie down in a supine position. Do this repeatedly.

　　Lying on your back on your yoga mat, hold both sides of the mat with both hands, straighten your legs while lifting your legs upward, and then perform the original posture when your legs are downward. Practice this repeatedly.

　　Sit ups on the slope or use it to make a piece of mat. Bed up a section of your feet and raise them to make a slope. Lying, flexing the abdomen, flexing the back, swinging the arms forward, and touching the feet. Then restore to lying on your back. The movement speed is fast when you sit up, and exhale when you fall back. This exercise can also be performed in groups of two people, one person holding the practitioner's feet.

　　Lying on both ends of the back can be practiced on the bed or on the carpet. Lying on your back straight, lifting your arms up, stretching your legs together, and stretching your feet. During the movement, quickly tighten your abdomen and exerting force, lift your upper body and legs at the same time, support your hips, and touching your hands and feet. Practice repeatedly. When moving, quickly tighten your abdomen and stretch your arms and legs Touch. Inhale when raising your abdomen, arms, legs, and exhale when lowering and reducing.

Precautions for abdomen and back muscle exercises

The number and intensity of abdomen and back muscle exercises should be adjusted according to your own physical condition. When you first start training, you should gradually increase the daily training volume. If you feel soreness in your waist, discomfort, or stiffness in other body parts the next day after training, it is recommended to reduce the intensity and frequency of training, or terminate the training.

Editor's recommendation:

How to lose weight with an apple-shaped pear-shaped body Find the right method to lose weight quickly

　　What are low-sugar fruits? What are the benefits of eating low-sugar fruits? Does the fascia gun hit the muscles? Does the fascia gun affect muscle building?