Abdominal muscle training method illustration book

　　I amurgical in fitness, training is a full body training, so the abdominal muscles can not be missing, but training abdominal muscles, then, training the abdomen is delicate, such as the appropriate training methods, of course, you can use the fitness ball curl abdomen, leg curl abdomen, jumping prone support and other methods of training the abdomen. So, what are the abdominal muscle training methods? Let’s take a look at what methods are available.

　　1. fitness ball curl abdomen

　　Lie flat on the fitness ball, feet flat on the ground, hands on the side of the head, arms open. The chin to the chest slightly closed, exhale, contract the abdominal muscles to lift the upper body about 45 degrees, hold for 2 seconds, and then slowly return to the starting position. To maintain balance, the feet can be more apart. If it increases the difficulty, you can do it with both feet together.

　　2. leg curl

　　Lie on your back on the floor with your lower back firmly on the ground. Hands on the side of the head, arms open. Raise your legs at 90 degrees to your upper body, cross your legs, and bend your knees slightly. Exhale, contract your abdominal muscles, lift your upper body, keeping your lower back off the floor, hold for 2 seconds, then slowly return to the starting position. Be careful to keep the chin slightly tucked toward the chest.

　　3. jumping support

　　First prone, both hands support the body, do a push-up; immediately get up, hands and feet touch; again prone to do a push-up, so repeat 20 times. Pay attention to maintain arm strength to pay attention to safety.

　　4. reverse abdominal curl

　　Lie on your back on the floor, lower back close to the ground, hands on both sides of the torso, legs raised and upper body at 90 degrees, legs crossed, knees slightly flexed. Tighten the abdominal muscles, then exhale and slightly lift the hips, lower back slightly off the ground, hold for 2 seconds, then slowly return to the starting position.

　　5. traditional curl

　　Lie on your back on the floor with your lower back firmly on the ground. Place your hands on the side of your head with your arms open. Place your legs flat on the floor and bend your knees. Chin slightly tucked toward the chest, contract the abdominal muscles, exhale and lift the upper body, the lower back should not leave the ground, hold for 2 seconds, and then slowly return to the starting position.

　　6. rolling push-ups

　　Start from supine, lift the legs up and roll, roll the body backward, and then drop the legs, feet on the ground to do squatting; immediately straighten the legs backward, support the arms with both hands, do a push-up; then stand up, repeat the action of rolling the body, so that one is complete; repeat 20 times rolling + push-up.

　　7. support jumping legs

　　Start with a flat support, bend the body forward to do a standard flat support; elbows on the ground to support the body, start both legs to jump to the left, start again to jump to the right; repeat 20 times.

　　Translated with www.DeepL.com/Translator (free version)