In exercise movements, each movement has some uses. For example, some movements train the abdomen, and some movements train the chest. There are many ways to exercise the abdomen. I believe many people do not know the freehand abdominal exercises. clear. So, what are some free-hand abdominal exercises? Beginners can exercise at home. Let’s find out together below.
Plank
Plank exercises actually have many benefits, as they can exercise the abdomen At the same time, it can also train the lower back, so it can take into account many positions like the above action. At the beginning of the movement, you first need to get into a push-up position. However, this does not mean that you need to support your body with your palms. In fact, you need to support your body with your forearms, and your feet also need to be together at this time. Overall, the body should still be parallel to the ground, so the core of the body should remain relatively tense at this time. If you can persist for about a minute without changing your posture and breathing evenly in the middle, then this action is considered a success.
Russian twist
The Russian twist can actually exercise the abdominal muscles on both sides of our body, so this abdominal muscle exercise can also be a good stimulus. Function, let our body get a good exercise. First of all, if you want to do this action, you need to sit on the floor, then lift your feet off the ground, let your spine bend, and use your abdomen to exert force. Then, you can exchange rotations back and forth on both sides, so that the transversus abdominis and The rectus abdominis muscle will be contracted. It should be noted that when turning, everyone can hold a heavy object with both hands. If appropriate, a medicine ball can be used to increase the weight. Although the range of the body is relatively large when turning, the stability of the core must also be ensured.
Sit-ups
Sit-ups are a very common sport in our lives, and are even now a required sport in many schools. This is also Suffice to say, sit-ups are a very good exercise for the body. Sit-ups are a very good set of exercises for exercising abdominal muscles. However, if we want to achieve fitness results faster, we still need to be able to persist for a long time. Generally speaking, we need to do more than 30 in one set, and we can do 2 to 3 times a day. Group. If you persist for a long time, you will find that your abdominal muscles will slowly come out.
Abdominal crunch
The abdominal crunch movement is very similar to sit-ups, and the essentials of the movements are also similar. We need to lie down first, then bend our legs to startWhen doing exercise, be careful not to rely on your arms to support your body. When doing abdominal crunches, you should pay attention to adjusting your breathing and try to use your abdomen to exert force, so that you can exercise good-looking abdominal muscles faster.