Yesterday we introduced the rectus abdominis training - supine hip raise and leg raise, so today we will introduce the next training rectus abdominis Today’s movement has a certain degree of difficulty and restrictions, so friends can find some training equipment at home, or go to the gym to apply for a fitness card. This way, it doesn’t cost much and you can use more comprehensive equipment. , and there is more atmosphere in the gym, which will arouse people's desire to train even more!
The following are detailed action instructions:
Hanging hip raise and leg raise are similar to hanging leg raise. But there are essential differences and obvious differences. The former requires a wide range of motion to exercise the entire rectus abdominis, while the latter focuses on exercising the lower abdomen, that is, the lower part of the rectus abdominis.
Target muscle training: The entire rectus abdominis (in addition to the rectus abdominis, it also involves the buttocks and back muscles) )
Action essentials:
1. Generally bend the knees, but you can also straighten the legs.
2. Inhale, curl and contract your hips, and raise your legs until your hips are fully curled and contracted, and your toes can touch the barbell with your straight legs.
3. Exhale and slowly lower your feet back up.
Bent the knee (right is weight-bearing)
Straight leg (right is weight-bearing)
Notes:
1. It is actually difficult to isolate the lower abdomen in this movement.
2. Don’t rely on inertia to complete the movement quickly, but use the abdomen and buttocks to complete the movement slowly and in a controlled manner. Works best