Vacuum belly-closing training movement illustration tutorial

The 6-pack abdominal muscles with clear horns are indeed very beautiful! But few people really have a tight "vacuum waist"

The abdominal muscles do not only have the 6 chocolates on the surface you see! We also have transverse abdominal muscles deep in the abdomen! The transverse abdominal muscles mainly form the abdominal wall to protect the abdominal organs. They play a role in maintaining abdominal pressure and stabilizing the core

The following is an abdominal exercise action that you have never tried! Help you build a tight "vacuum waist"

Use a high pull-down device to tighten the abdomen!

Sit on a stool, then grab the crossbar, just like you are going to start pull-down training!

, exhale the air with force. Then put it Loosen your abdomen and make it look like a pregnant woman's big belly. Then inhale hard and press your navel toward your spine. Remember, it is not a chest contraction and breathe. During the process, you must keep your chest still. Continue to breathe gently with your nostrils, just like you have to lean your abdomen and back together, and keep this action 10 to 12 times per set.

Key points:

Try not to contract the chest cavity, use the strength of the abdomen to perform breathing movements, and feel that your abdomen is empty-then then fills with air like a pregnant woman!

(Note: Follow the fitness bar WeChat public platform, subscribe to search "Fitness Bar Network" or "Click to scan and follow")

Recommended attention:

Abdominal muscles are durable? Can you practice every day?

Learn to practice the abdominal muscles! 5 truths about abdominal muscles

No matter how you practice the abdominal muscles, you can't practice it? Because you don't! Understand it!