ABS Diamond Six Pack: Advanced Abs Training with Non-Hand

Finally, I finally had a little abdominal line, but I was still a long way from the tearing abdominal muscles? At this time, what you need is the "advanced version" of abdominal muscle movement! Get rid of the first class where the upper and lower abdominal muscles were trained separately, and use full-body and bare-hand training methods to not only drive the muscle lines of the whole body, but also make your abdominal muscles more obvious, turning into a super perfect and distinct six-pack muscle!

First move: straight knee lifting support

The straight knee lifting support is from gymnastics, but it has been widely used in health During exercises of body exercises and street fitness, sometimes you will even find its trace in a large fitness center. Sitting on the ground, touching the ground with both hands, pushing the ground hard to lift the straight legs from the ground.

When you contract your abdominal muscles in this position, your pelvis will lean forward and move your thighs forward; you will feel that you are exerting force everywhere in your body. Straight knee-raising leg support can also be performed on parallel bars, horizontal bars, kettlebells, or any object. Different locations have their own characteristics.

Coach's reminder: In order to get the best mechanical power, please put your elbows in your hands. (The folding point on the front of the elbow) Turn outwards to avoid turning inwards and making your hands too close to the body.

The second move: raising your hands and raising your legs

This action can be regarded as a plank support with less contact with the ground. The standard flat hand and raising your legs requires one hand and the opposite leg as the fulcrum, and maintaining the balance of the entire torso is more difficult. In this way, the posture of using one hand and one leg as the fulcrum is considered very similar to the desert horn lizard that has come and goes without a trace, so it is named in English.

If there is not enough muscle strength, then The six-pack muscles are nothing. The flat-panel raising hands and legs is a very unique challenge for the trainees.

The coach's advice: It takes a while to adapt to the flat-panel raising hands and legs. Some people think that they should start with the posture of the legs being put together on the ground, and then try to leave the leg off the ground after no problem. This action can also be changed to using the forearm instead of the palm as a support point, so that the stability can be improved, but it will also reduce the effective torque.

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