超强腹肌锻炼(国外英语资料).docVIP

超强腹肌锻炼 Y has become the abdominal muscles of the most fascinating lines, but also for your bodybuilding mens lifelong pursuit. Now, as we all metrosexual man to search for a simple method to exercise the abdominal muscles, at home can easily have a perfect ABS, of course is also equipped with professional training methods, training according to their own habits. Simple Y training at home 1., bend the leg, roll the abdomen: lie on the mattress, and the leg on the chair, make the hip and knee joint is 90 degrees angle. Put your hands on your chest or back of your head, but dont pull your head with your hands. Contract the abdominal muscles, pull up the trunk, keep the lower back (waist) close to the mat, and leave the shoulder joint away from the mat only. Exhale when forced, and inhale when restoring. Move slowly. 2. leg posture: sit on the chair, bend the knee, his legs caught a magazine. Lean slightly back. Chest and abdomen, two knees to move closer to the chest, will lift the magazine. Exhale when forced, and inhale when restoring. 3. turn: turn to practice with the auxiliary chair and desktop, for in the office. 4., control abdomen: bend the elbow, lie prone on the mat, support the body and legs with the small arm and toes. Keep the head, neck, and waist in a straight line. Breathe evenly for 20~60 seconds. 5. fitness ball sitting position: the easiest way to exercise, watching TV sitting on the fitness ball, because to maintain balance, the waist muscles remain tight, to achieve the purpose of training. 6. swivel sit ups: supine on the mat, legs together, knees to 90 degrees upside down on the mat. Hands in my ear. Contract the external oblique muscle, lift the upper back off the ground, and squeeze the side of the abdomen. Exhale when forced, and inhale when restoring. 7. hips: bend your elbow 90 degrees, lie on your mattress, keep your body in a straight line, and keep your feet apart. Waist contraction Gym professional Y training 1. overhanging lifting legs