胸部徒手锻炼法（Chest exercise with bare hands）.docVIP

胸部徒手锻炼法（Chest exercise with bare hands） 1. knees (rectus abdomen drape exercise lower) Hold the horizontal bar with both hands, shoulder width slightly wider, legs straight, two knees slightly bent, toes pointing downward to the ground. The pelvic tilt, then slowly lift the legs to the highest point, back arched in the practice process cannot do, But should keep nature. Stay for 1 seconds, then slowly lower your legs, and repeat the action. Rest for 10 seconds, then start the next move immediately: lie on your back, leg stretch. 2. supine legs stretching (exercise the lower part of the rectus abdominis) Lie on your back, arms over your body, and put your palms under your hips (so that your lower back is full Keep straight during movement. Put your legs together and make it perpendicular to the ground, knees slightly bent. Head and shoulders from pad Lift your pelvis, pull your pelvis into your ribs, and slowly lift your legs up to your torso until your feet Just above the hips. Stretch your legs and stretch your pelvis, as if you were holding your feet Resembling a flower, lowering the legs to the starting position, and repeating the action. 3. twist sit ups (exercise the upper part of the rectus abdominis muscle) Supine, double knee flexion, feet, hands gently hold on both sides of the head in fu. Your legs and feet Open and shoulder width, slowly head and shoulder lift off the ground, so that the trunk bent to the left corner of 45. In-situ recovery, Then bend the torso to the right of 45 degrees in the same way. Repeat the action. When you feel tired Please start the next action immediately: bend your legs and sit up. 4. bend leg crunches (exercise the upper part of the rectus abdominis muscle) Lie on your back, gently holding your hands on both sides of your head. Your thighs are perpendicular to the floor, and your legs are 90 degrees apart. Keep your thighs vertical to the floor and lift your head and shoulders away from the floor as fast as possible. Go back