避免伤病（To avoid injury）.docVIP

避免伤病（To avoid injury） Support a portion of weight, the knee force is relatively little, so the motion intensity of the body feels comfortable, the mo count 3 seconds, then slowly straightened up. 1. Must fully warmed up before the squat, 2. The use of knee pads, 3. Will try to do all the action, with legs touch the biceps femoris muscle, 4. When the next crouching knee has sound is normal, as long as there is no pain. Who can help me to provide a set of system bounce training program and waist strength training method, thank you Here are five abs exercises to see which can strengthen the rectus abdominis more effectively. Air boarding: Lie on your back with your lower back against the ground. Put your hands on your head and open your arms. Raise your legs slowly and slowly make your way to the bike. Exhale, lift the upper body, touch the left knee with your right elbow (figure 1), hold the position for 2 seconds, then restore. Touch the right knee with your left elbow, hold for 2 seconds, then slowly return to the start position. Gym roll belly: Lie flat on the ball, your feet flat on the floor, your hands on your head, your arms open. Lower your chin to your chest, exhale, shrink your abs and lift your upper body about 45 degrees (figure 2), hold for 2 seconds, then slowly return to the beginning position. To keep the balance, the feet can be more separate. If its more difficult, get your feet up and up. Leg roll belly: Lie on your back with your lower back against the ground. Put your hands on your head and open your arms. Raise your legs up to 90 degrees with your upper body, cross your legs and flex your knees. Exhale, shrink your abs, lift your upper body, and hold off the lower back (figure 3), hold for 2 seconds, then slowly return to the beginning position. Be sure to keep your chin on your chest. Reverse roll abdomen: Lie on the floor with your lower back pressed to the ground, your hands on your sides, your legs up to the top of your body 90 degrees, your