腹肌撕裂者升级版
Abdominal tear upgrade
Core tip: here is the abdominal muscles of the full range of action in the more classic action, the best fitness effect.
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It should be said that this abdominal muscle laceration, a lot of action and Pilates very much, as in the video introduced, this time not only abdominal muscle training, but the entire core muscle!
First, the things you need. Mats, water and towels. Many of my friends do the exercises reflect back pain, it may be because your mat is too hard, look carefully you can see their entire floor is a layer of glue, so you also please protect yourself.
One
Exercise your knees, and you can choose to wear shoes or barefoot training.
Two
The action is a Scissor Twist, scissors rotate. Compared with the previous scissors, this action requires touching the foot with one hand, lifting the side of the foot, the side of the hand stretched open, the other side of the feet can not lift
the ground, the other side of the hand touched up feet, and then hold it. 20 times altogether.
Three
Four
Actions two, Row, Your, Boat, rowing. Find the balance of your own sciatic bone (sitting). At the same time, stretch out the hands and feet and make a row like rowing. Simple action, concentrated spirit can make the effect better. Repeat the action 20 times.
Five
This guy's version is relatively simple, and rowing machine action like, is also a collection of back legs.
In addition, lift your knees as high as possible and pull your feet as far away as possible when you retract your feet.
Six
Action three, Superman, Banana, X, Superman banana X? This action requires you to use your core muscles to keep your hands and feet apart from the ground, so as not to turn your hands around. Lift your hands and let them separate as much as possible. Then...... Turn! Repeat the action 14 times.
Seven
Action four, Oblique, Roll, Crunch, this action is correct, is the same as the generation, with one side of the hand as a balance of support, and then force up the other side of the hands and feet, with the elbow to touch the thigh. The difference is that when you finish, turn and change to one side. Repeat the action 22 times.
Action five, Roll, V, Hold, the key to this action is HOLD. You can do it with your toes or straight. Drop back, roll up, find the balance, and stretch your legs for a while, and you can reach out at the same time. Repeat the action 10 times.
Nine
Action six Abrinome, and this action and I do the morning Pilates action is almost the same. So much of the training this time. The main point is to put your hands on both sides, stick to the ground, and keep your feet straight. It's harder to stretch your muscles with your feet. When your feet are straight, drop to the side, as close as possible to the ground, but the back, head and arms can not leave the ground. Then return. Feet should be at right angles to the body, which means cheating. This is not good. Repeat the action 10 times.
Ten
Action seven, Gate, Brige, Lift, hand stick on both sides of the waist, fingers touch the ground. The foot does not touch the ground, three seconds to leg perpendicular to the body,
With three seconds down, and then split. The act of forcing up
the top. Watch your foot tick. Don't kick your head up when you're kicking up, straight up. Repeat the action 10 times.
Eleven
Eight Phelon Twist, feet apart, hands on the side of the rib, can try to back down, the foot is not off the ground, and then to the reverse side of the upper part of the body, let north side of the elbow to touch the ground, and then restore. Do this exercise 10 times.
Twelve
Nine Scissor Clapper, this action is based on the coupled with scissors before clapping movements, one for each foot a clap. Remember how the scissors are made, so you don't have to talk about the details Students who can't sit up can do it on their backs. You can see the legs are not fully extended. Repeat the action 30 times.
Thirteen
Action ten Tornado, remember correctly, it should be called hurricane. This action requires a bit similar to the previous, hand side of the body as a support surface, and then lift your feet, vertical position at the center of the circle, clockwise, counter clockwise, ten times each. You can see that the back can not move, the waist in a larger range of time to exercise together. Repeat the action 20 times.
Fourteen
Action eleven Balance Bike Cruch, this action is to ride a bike, plus curly formation. It is on the basis of riding a bike, one side of the elbow hit the other side of the knee, is the traditional form of sit ups deformation. Repeat 20 times.
Action twelve, in fact, all practice to the above is over, followed by a relaxed process. Relax action is the cat and back stretch. Just cut a few pictures and explain the main points.
Fifteen
This time back, forced expiratory, let the back arch.
Restore inhale, lower your body, head up your neck.
Seventeen
At the end of the picture, let the buttocks do as much as possible on the heels and stretch the arms as far as possible.