Author：DEEPDate：2020-12-29
A lot of guys want to build a strong abs, but they can't find a way to work out. Is the only way to build muscle is to go to the gym?
It is also a big expense for students or students to get a gym card at the beginning of their work. Even after the card is completed, many equipment will not be used without personal trainer, and forced training will actually damage your body.
Believe a lot of people had such experience, resolve to want to reduce weight, but after doing card, do not want to go at all, when wanting to go card expired again. Looking at their own greasy belly, are you also very desperate?
Today xiaobi teach you a few movements, so that you can exercise at home, roommates, family can always monitor you, to ensure that you can learn, as long as you dare to adhere to, have abdominal muscles is no longer a dream.
Action 1: Roll the stomach
This is similar to the sit-up. Lie on the mat with your legs bent together and your hands by your ears. Be careful not to hold your breath, exhale when you roll your abdomen, inhale when you return, and feel your abdominal power.
Action two: Supine lift leg
Lie on your back on the mat with your hands at your sides, legs straight and together, then lift up, do not land on your heels when you are down, do not hold your breath, inhale when you are down, exhale when you are up, and feel the abdominal power.
Action 3: Sit-ups
This is different from the traditional sit-up, in which you lie flat on your back on the mat with your hands straight and your stomach bent and you sit up straight.
Action 4: Lie on the back one leg reverse abdominal curl
Lie on your back on the mat with your hands flat to your sides, your right leg bent and your ankles on your left knee.Lift your legs and lower them with your ankles touching the ground.(Legs switch direction)
Action 5: Mountaineering and running
Hands on the ground, toes on the ground, the body in a diagonal line, legs in turn to the chest, to imitate the movement of climbing. When doing this, keep your lower back straight and keep it straight.
Action 6: Russian twist
Sit on a yoga mat with your legs crossed slightly up, your back slightly tilted back, your hands clenched, and turn left and right.Be careful not to put your feet on the ground.
Action seven: prone to lift knee body
The same as the preparation for a mountain run, hands on the ground, toe on the ground, the body in a diagonal line, then the left leg bent, left knee to the right, and then change legs.
Action eight: supine alternate lift leg
Begin by lying on your back on the mat with your forearms propped up and your legs raised, feet alternating, keeping your heels off the ground.
These a few movements can help you fast train abdominal muscle, do two sets every day, at the beginning of each movement 12~20 times, and then gradually increase according to their own situation, must not be lazy!You can't see the effect if you keep doing it!Get up and get your perfect abs!
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