男性腹部肌肉锻炼大全（Exercises for men abdominal muscles）.docVIP

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2017-09-02 发布于河南
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男性腹部肌肉锻炼大全（Exercises for men abdominal muscles）.doc

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男性腹部肌肉锻炼大全（Exercises for men abdominal muscles）

男性腹部肌肉锻炼大全（Exercises for men abdominal muscles） Exercises for men abdominal muscles (1) the basic movements of the upper abdomen [action] lie flat on the ground, with both hands on the buttocks side. Lift your legs up and up to ninety degrees above the upper body. Move your hips up and down with the power of the abdomen. The action was repeated in 2 groups, each group 10~ ~ 15 times. [action two] ready posture and action are the same. Legs and upper body angle of 90 degrees. Then use the strength of the abdomen to lift the upper part of the body, hands as much as possible contact with the ankle position, stay for a little while 1~3 seconds, the upper body falls. Repeat the action in 2 groups, each group 10~ ~ 15 times. [act three] this is a still motion, but its quite difficult. Limbs on the ground, facing the ground, with elbows and toes to support the body, keep upright. Maintain this position for 20 seconds or as long as possible. (two) the basic movements of the lower abdomen Abdominal exercises, mainly for commonly known as the belly, which is usually the site of the belt, very important oh. [action] not general sit ups. Why do you say non general? A sit up test in physical education, usually with the arms touching the knee. But the exercise didnt work well. In the following movements, we just focus our minds on the abdomen, lift up the body with the power of the abdomen, 30~ to 60 degrees from the ground, and stop for 5 seconds at this angle and then fall off. Repeat the action in 3 groups, 15 times each. [action two] this action is a bit difficult. Lie flat on the floor, lift your thighs about 60 degrees, and keep your legs parallel to the floor. Put your hands behind your head and head off the floor. Stay in this position and stretch your legs slowly. Repeat the action in 2 groups, each group 15~ to 20 times. [action three] oblique angle sit ups. Lie flat on the floor and lift your legs up to about 60 degrees. Put your hands behind your head, lift your upper