The best lower abdominal exercise posture:
Instructions: Lie on your back with your palms facing down and place them on both sides of your thighs. Curl up, raise your thighs perpendicular to the ground, and bend your calves to be level with the ground. Then slowly tighten your abdominal muscles, lift your buttocks 2-5cm, and maintain this posture. (Relax your upper body and arms), then slowly lower your hips.
Wrong lower abdominal exercises:
Straight leg raises. The legs and back get the most exercise, while the abs don’t get as much exercise. At the same time, a lot of pressure is concentrated on the lower back, increasing the chance of injury.
The best upper abdominal exercise posture:
Instructions: Lie on your back, bend your knees, and place your calves horizontally on the back of the chair. Your thighs should be vertical and your hips pressed against the chair. Slowly bend your body to form a 30-degree angle with the ground, and maintain the posture. Lie down slowly. For better results, straighten your legs.
Increase intensity:
Leg raises. Lifting your legs directly in the air will make it more difficult, but more effective. Because the buttocks and leg muscles cannot provide auxiliary support, the abdomen, especially the upper abdomen, is forced to bear all movements.
Wrong abdominal exercise form:
Quick straight-leg sit-ups. This will only exercise the buttocks muscles: the abdominals will be exercised very little, and the effect will not be very significant. Because most of the time, you're borrowing momentum, especially if your arms are straight behind your head or you're using your arms to push your head up. (That's according to Dr. Wayne Westcott, South Shore YMCA, Quincy, MA.) Crunches also put a lot of pressure on the lower back.
Illustrations of muscle fitness movements for different parts of the body:< /strong>
Muscle fitness action charts for different parts of the bodyIllustrations of fitness movements for forearm muscles //www.jianshen8.com/zhuanti/shangzhi.html Illustrations of fitness movements for back muscles //www.jianshen8.com/zhuanti/beibu.html Illustrations of fitness movements for chest muscles //www.jianshen8.com /zhuanti/xiongji.html Illustrations of abdominal muscle fitness actions //www.jianshen8.com/zhuanti/fuji.html Illustrations of buttock muscle fitness actions //www.jianshen8.com/zhuanti/tunbu.html Illustrations of leg muscle fitness actions// www.jianshen8.com/zhuanti/tuibu.html Barbell fitness action illustrations //www.jianshen8.com/zhuanti/ gangling.html Dumbbell fitness action illustrations //www.jianshen8.com/zhuanti/yaling.html Freehand fitness action illustrations / /www.jianshen8.com/zhuanti/tushou.html Equipment fitnessAction diagram //www.jianshen8.com/zhuanti/qixie.html Fitness ball fitness action diagram / /www.jianshen8.com/zhuanti/jianshenqiu.html Illustration of fitness exercises with tensioners //www.jianshen8.com/zhuanti /laliqi.html