Prone lifting upper body
Movement value: the development of the back and waist and other muscle groups strength.
Methods of movement: straight body lying prone on the bed or mat, two fingers crossed behind the head, elbow joints open, another person presses the practitioner's calves. Raise your head and chest, lift your upper body as hard as you can, bend back as far as you can, and then restore.
Exercises: 5 to 15 reps, do 4 sets.
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Incline crunches
Movement value: develops the abdominal muscle groups, increases the difficulty of the movement, and develops crunch-specific strength.
Method of action: choose a slope or use a wooden board, bed will be one end of the pad up to make the incline, feet high, head down lying on your back, abdominal flexion, arms forward, hands touching the feet. Then return to supine.
Exercises: 20 to 30 times, do 4 sets.
Supine double head up (Yuanbao closing)
Movement value: development of abdominal muscle groups, back muscle groups, hip flexor muscle groups, and development of supine sit-up special strength.
Movement method: can be practiced on the bed or carpet. Lie straight on your back, arms up, legs together and straight, feet taut. Action, fast abdominal force, the upper body and two legs at the same time raised to the hip support, two hands and two feet touch. Repeat the exercise in this way.
Exercises: 5 to 15 reps, do 4 sets.
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