Simply create black abdominal muscles
Along with that, a bikini is a test of your figure, it is better to say that it directly challenges your waist shape.
I believe that no one will expose their “mid section” of their body full of excess meat.
Well, we need to work out black-haired abs.
For dry abs exercises, it is not necessary to practice as many as possible, the better the effect is, the key is proper method.
Training strategy In order to build a strong and beautiful abdomen, using “super slow” for systematic abdominal muscle training is a shortcut to progress.
And when necessary, disrupting the sequence of practice moves is also an effective way.
The training principle changes the rhythm and frequency of training sessions from time to time, so that you can avoid encountering the platform period and make continuous progress.
This training plan uses a slow training method, which takes 10?
20 seconds 15?
Get up in 10 seconds, 5?
10 seconds to restore).
Can avoid using inertia to complete the action.
At the same time, more tension is applied to the abdominal muscles, so that more muscle fibers can be exercised at the same time.
In addition, each training session must be arranged with some fresh content or disrupted the initial training sequence.
In order to achieve continuous training results, it is necessary to let the muscles get continuous fresh stimulation.
The exercises in this article can be exercised to the following muscle groups; rectus abdominis, obliques, obliques, obliques, and abdomen. The main muscle groups involved in the exercises are the rectus abdominis and oblique abdominis.
The intraabdominal oblique muscle and transverse abdominis muscle group.
These 4 groups of muscle groups work together and have the function of fixing the main spindle and assisting the main spindle to perform multiple actions-making the spine forward or lateral flexion, or turning to the left and right.
The rectus abdominis starts from the sternum and the fifth to seventh ribs and ends at the pubic bone, and has the function of pulling the chest cavity closer to the pelvis.
The external oblique muscle starts from the ribs at the lower end of the thorax, extends diagonally downwards, and stops at the pelvis and pubic bone.
The internal oblique muscle is deep in the external oblique muscle, starting from the replacement of the sacrum, extending diagonally upwards and ending at the third rib at the lower end of the thorax.
The muscle fibers of the external oblique and internal obliques are perpendicular to each other.
The functions of the external oblique and internal obliques are rotation and scoliosis.
The transverse abdominis muscles cover the range from the lower ribs to the pubic bone in the deep layer of the oblique muscle. Its main function is to adduct the abdominal wall to protect the internal organs and assist expiration.
Specific details You can use this abdominal training program as part of your whole body fitness plan. You need to prepare a fitness ball and a solid ball for this exercise.
Use 5 minutes of brisk walking or jogging as a warm-up. After the abdominal muscle training is completed, pull the abdominal muscles and the back immediately. Hold each pull for 20-30 seconds.
Related instructions Each of the following actions is a simulation of people’s daily behavior.
Note that there must be at least a 48-hour interval between two abdominal training sessions.
The supine ball is turned and turned (with emphasis on the exercise of the external abdominal obliques) supine on the mat.
Hold a solid ball in front of your chest with your hands and your elbows open to the ends of your body.
Bend your knees, your calves parallel to the ground, and lift your head and shoulders off the ground.
Take a breath, then start exhaling and meditating 5 times, turn to the right, let the left elbow try to approach the right leg, the fitness ball is still held in front of the chest, and the left leg is straight and at a 45-degree angle with the ground.
Keep your head and retina away from the cushion.
Inhale and return to the original position.
Change to another sixteen and repeat.
Take turns to practice on both sides to get enough goals.
Coach’s tip: When turning, you should fully expand the range, and pay attention to maintaining balance.
The supine group lifts its legs (focusing on the rectus abdominis muscles) to lie on its back and bend its knees with its feet flat on the ground.
Place your body side above, palm down.
Statically contract the abdominal muscles, bringing the ribs slightly closer to the bone salt, keeping the spine in the center.
Take a breath.
Then start to exhale and meditate for 10 times, while raising your legs and knees close to your chest.
Head and shoulders are lifted near the residential floor, with the calf approximately parallel to the floor.
Inhale and meditate 5 times at the highest point, then exhale and meditate 10 times, returning to the starting position.
Repeat this to complete the target number of times.
Coach’s tip: For each movement, try to contract the abdominal muscles and use the hole to imagine the belly button close to the spine.
Get up and touch the ball (focus on the exercise of the abdominal obliques and abdominal transverse). Lie on your back, stretch your head, lay your head flat, put your legs straight, use your feet to insert a fitness ball on the ground.
While inhaling, contract the abdominal muscles, use the foot length clamp to clamp the fitness ball to replace the fitness ball, lift your legs and the ground at 45 degrees.
When you start exhaling, lift your head and shoulders off the ground.
At the same time, reach up and touch the exercise ball with your hands.
When the vertical and main shaft return to the initial position, the main shaft and the movement repeats this action again and again. The legs always remain elevated.
Coach digging: In order to protect the lower tail, the back and the lower end are always close to the cushion, do not leave the cushion.