1, air pedal
Lie on your back on the floor with your lower back close to the ground. Put your hands on your head and open your arms. Lift your legs and climb on the bike slowly. Exhale, lift your upper body, touch your left knee with your right elbow, hold your posture for 2 seconds, and then restore. Touch the right knee with the left elbow again, hold it for 2 seconds, and then slowly return to the starting position.
2, fitness ball belly roll
Lie flat on the fitness ball, put your feet flat on the ground, put your hands on your head and open your arms. Reduce the chin to the chest, exhale, contract the abdominal muscles, raise the upper body about 45 degrees, hold it for 2 seconds, and then slowly return to the starting position. In order to keep balance, your feet can be separated more. If it is difficult, you can do it with your feet together.
Step 3 lift your legs and tuck in your abdomen
Lie on your back on the floor with your lower back close to the ground. Put your hands on your head and open your arms. Raise your legs at 90 degrees to your upper body, cross your legs, and bend your knees slightly. Exhale, contract the abdominal muscles, lift the upper body, keep the lower back off the ground for 2 seconds, and then slowly return to the starting position. Keep your chin down to your chest.
4. Load-bearing belly roll
First, adjust the pull-down counterweight. Adjust the fulcrum of the rack to the highest position. Kneel on one side of the plane of the portal frame, with the knee 60- 100cm away from the portal frame base, subject to the head not colliding with the portal frame. Hold the rope handle behind your head with both hands, keep your arms and legs fixed, hold your chest out, exhale, contract your abdominal muscles, pull down, hold for 2 seconds, lift your upper body, then slowly return to the starting position, and repeat.
5. Anti-abdominal roll
Lie on your back on the floor with your lower back close to the ground, put your hands on your sides, raise your legs at 90 degrees to your upper body, cross your legs and bend your knees slightly. Tighten your abdominal muscles, then exhale, lift your hips slightly, lift your back slightly off the ground for 2 seconds, and then slowly return to the starting position.
6. Traditional belly roll
Lie on your back on the floor with your lower back close to the ground. Put your hands on your head and open your arms. Put your legs flat on the ground and bend your knees. The chin shrinks to the chest, contracts the abdominal muscles, exhales, lifts the upper body, keeps the lower back off the ground for 2 seconds, and then slowly returns to the starting position.
7. Sit-ups
Once this movement becomes easy for you, try to increase the difficulty and do chest weight-bearing sit-ups
8. Cross your arms and tuck in your abdomen
Cross your arms across your chest, bend your knees and lift your shoulders to your knees. Don't lift your whole back off the ground, just lift your upper body and bend it to your knees. Put it back slowly. Don't touch the ground with your head.
Second, the method of exercising hand strength
1, lifting heavy objects.
You can do more lifting exercises at ordinary times, which seems to have nothing to do with wrist strength. In fact, improving your grip strength is the basis for developing strong wrist strength in the future.
2, refers to the lateral support.
Do push-ups with ten fingers on the ground. This is the first step to exercise grip strength and wrist strength. The longer this link persists, the better the effect will be.
3. Horizontal bar hanging.
The longer the time, the stronger the grip.
4. Roll your wrist.
This method can greatly improve the hand grip strength and enhance the hand grip strength endurance, but it is quite laborious to exercise. After each exercise, you must persevere and completely relax your forearm. You can increase the weight tied to the rope to improve the strength. When the weight is 5 kg, the length of the rope is 1.2 m, and it can be rolled back and forth twice in one breath. At this time, the right hand can crush ordinary teacups.
5. Hold the lifting body with both hands.
That is, hold the barbell perpendicular to the ground with both hands and lift your body until it is parallel to the ground. It sounds incredible at first, but it's actually not difficult. When you can do 65,438+000 finger-lying supports in one breath, you can do side lifts with both hands. The longer the exercise time, the greater the intensity. This method is to exercise the explosive power of the wrist.