The key points to move at both ends, you have to pay attention to

Two-end movement is a simple movement. Of course, many people still know it. There are many benefits of two-end movements. At the same time, there are some specialties in the movements of both ends. Some people understand the movements of both ends. So, what are the movements of both ends? You should pay attention. Let’s learn about them together!

1. Standard movements of two-end movements

lying on the mat, with your feet on the ground, and your legs bent to 45 degrees. Cross your hands in front of your chest or gently place them on both sides of your head. Retract your abdomen, and your legs and head are at the same time to move closer to your abdomen. Reach your legs and head. Stay for about 1 second when you are close, then slowly return to the initial position, stop when your shoulders and feet are on the ground, be careful not to touch the ground.

The key points of movement:

(1) Lying completely relaxed on the yoga mat, stretching your arms above the head, and stretching your legs.

(2) When inhaling, lift your arms and legs upward off the ground at the same time, and try to keep them unmoved when they reach the highest point.

(3) Then restore and repeat the movement process.

2. Can you practice abdominal muscles with both ends?

Then you can practice long-term exercise It is considered to be one of the classic exercises for exercise abdominal muscles. In fact, the so-called two-end lifting means raising both hands and feet at the same time when lying flat.

The two-end lifting is one of the best exercises for exercise abdominal muscles. Lying flat on the floor or bed, your legs are closed together and stretched naturally, and your arms are naturally straightened behind your head. When sitting up, raise your legs and arms up and down at the same time, and move closer to the middle of your body, fold your body with the hips as the axis, and then return to the original state, and then continue to do both ends of exercise. Do 10-15 times in a row, do 2-3 sets each time, and exercise 3-5 times a week. You can use the morning after getting up or other exercises After exercise, exercise with auxiliary exercises.

Do 3 sets a day, and 10 consecutive sessions for each group. Generally speaking, when you first start doing both ends, the quality of the most important movements does not require quantity. Do 3 sets a day, and 10 consecutive sessions for each group. After you have a certain level, you can appropriately increase the number of groups after you have a proficient movement. In fact, the most important thing about doing both ends is to ensure quality, and you don’t have to deliberately pursue the amount of quantity. You must formulate an exercise plan based on your own actual conditions.

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