The abdominal muscles are the armor of the man's body. The abdominal muscles play an important role in the activity and stability of the lumbar spine. The weak and weak abdominal muscles may cause an increase in pelvic anteversion and lumbar spine, and increase the risk of low back pain. To exercise your abdominal muscles, try the following methods.
First, supine legs
Lay flat on the bed or floor mat, the back is close to the bed (or the ground), hold the upper part of the bed with both hands, and lift both legs at the same time, and put them down repeatedly.
Action points:
1. The body is easy to shake, and you can find a partner to hold the upper body to prevent the body from shaking.
2. If you want to maximize your lower abdomen, at the highest point of each movement, raise your hips as much as possible to fully mobilize the muscles of your lower abdomen.
3. If you feel that this action is difficult, your legs can be slightly bent to reduce the difficulty to complete the action.
Second, supine lifting legs and brakes
Lying flat on the bed or on the floor mat, the back is close to the bed (or the ground); at the same time, raise the legs, keep the legs in the air, and do the bicycle movement in the air, repeated many times.
Action points:
1. The first time you do this action, you will feel very tired, the range should not be too large, and the speed should not be too fast.
2. After the action is proficient, each time you "catch the car", you can increase the strength of your workout by straightening your legs.
Third, the bench sit ups
Lying flat on the ground, the calf rests on the bench (or chair, bedside, steps), and the upper body is lifted by the strength of the abdominal muscles. When restoring, the shoulders slowly fall back to the ground, and the abdominal muscles are always tight.
Action points:
1. Do not put your hands behind your head. Because when you are doing your best, you will use your hands to hold your head and damage your neck muscles.
2. The higher the shoulder is from the ground, the better, but the waist is close to the ground.
3. Note that the upper body remains stable.
4. Do not use your feet.
Although the method is simple, it is difficult to stick to it, and only persistence is the guarantee of effect.
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