收腹教程（Belly in tutorial）.docVIP

收腹教程（Belly in tutorial） (1) basic operation of the upper abdomen Lie flat on the ground with your hands on your hips. Raise your legs upward and make a 90-degree Angle to the upper body. Use abdominal strength to move your hips up and down. This action repeats 2 groups of 10 ~ 15 times. The preparation posture is the same as the action. The legs are 90 degrees from the upper body. Then use the strength of the abdomen to lift the upper part of the upper body, touching the position of the ankle as far as possible, and stay for one to three seconds, with the upper body falling down. Repeat this action 2 groups of 10 ~ 15 times. This is a static movement, but it is quite difficult. Stand on your feet, face the ground, support your body with elbows and toes, and keep your body straight. Maintain this position for 20 seconds or as long as possible. (2) basic abdominal movements The exercise of lower abdomen, mainly for commonly known as small belly, also be the part that usually fasten belt, quite important. (1) not usually sit-ups. Why is it unusual? In gym class, you have to sit in the sit-up, usually with your arms touching your knees. But its not a good exercise. In the following actions, we just focus the mind on the belly, lifting the upper body with the strength of the abdomen, and 30 ~ 60 degrees on the ground, stop for 5 seconds at this Angle, and then drop. Repeat 3 sets of 15 times for each group. This movement is a little difficult. Lie flat on the floor with your thighs up to 60 degrees and your calves parallel to the ground. Cross your hands behind your head and head off the ground. Hold this position and stretch your legs slowly. Repeat this action 2 groups of 15 ~ 20 times. [action 3] the upper oblique Angle of the sit-up. Lie flat on the floor and raise your legs up to 60 degrees. Put your hands behind your head, lift your upper body, and touch your right knee with your left elbow. Repeat two groups of 25 ~ 30 times. In order to make your waist more styli