The “Y†type abdominal muscle has become the most attractive line in the abdominal muscles, and is also the lifelong pursuit of the bodybuilding men. Now, all-around males have found a simple way to exercise abdominal muscles for everyone. At home, they can easily practice the perfect abdominal muscles. Of course, they are equipped with professional training methods to exercise according to their own habits.
The "Y" shape is the shape of the external oblique muscles. There is no fat on both sides of the waist through fat loss, and muscle training makes the shape of the external oblique muscle obvious. At the same time, the appropriate abdominal fat covers the rectus abdominis (middle abdomen). Covers the tough lines of the rectus muscles after training, making the abdomen slightly rounded.
"Y" training points
1. The movement speed should be slow, and focus on the abdominal muscles to understand the muscle contraction.
2. Perform abdominal muscle exercises 3-5 times a week. Choose 2-3 movements each time and make 15-20 times for each movement. The action room can take a minute to rest.
3. Eat after half an hour after a meal or half an hour after training.
4. The diet is based on the principles of high protein, low fat, and low carbohydrates. Abdominal exercises do not have an attractive abdomen and must be combined with oxygen.
Home Easy Y Training
1. Folding the leg and curling the abdomen: supine on the mat and the calf on the chair so that both the hip and knee joints are at an angle of 90 degrees. Keep your hands on your chest or behind your head, but do not use your hands to move your head. The systolic muscle pulls up on the torso, keeping the lower back (waist) close to the mat, leaving only the shoulder joint off the mat. Exhale when forced, and inhale when inflated. Slow action.
2. Sitting leg lift: sitting in a chair, knee flexion, two feet holding a magazine. Tilt your body slightly backwards. With chest and abdomen, close your knees to your chest and lift the magazine. Exhale when forced, and inhale when inflated.
3. Assisted Turning: Turning exercise with a swivel chair and table top is suitable for office work.
4. Control the abdomen: bend the elbow prone on the mat, support the body with the arm and toes, so that the trunk and legs vacant. Keep the head, neck and waist in a straight line. Breathe evenly for 20 to 60 seconds.
5. Fitness Ball Sitting Position: The simplest exercise method is to sit on a fitness ball while watching TV. Because it is necessary to maintain balance, the waist and abdomen muscles are always tightened to achieve training purposes.
6. Swivel sit-ups: supine on the mat, legs close together and knees to 90 degrees upside down on the mat. Put your hands in your ear. Shrink the abdominal oblique muscles, lift the upper back off the ground, while squeezing the lateral abdomen. Exhale when forced, and inhale when inflated.
7. Side up hips: Elbow 90 degrees, lying on the mat on the side, keep the body in a straight line, before and after the two legs apart. Shrink waist
Gym Professional Y Training
1. Suspended leg raise: Hold the head bar with both hands and hang your arms upright. Bring both knees to the chest and inhale while squeezing and contracting the abdominal muscles, then let go of the legs to stretch the abdominal muscles. If the legs are raised and the body is turned, the focus of exercise can be shifted to the abdominal obliques.
2. The loader turns and rotates: Adjust the handle of the puller to the same level as the waist, hold the handle of the puller with both hands, and put both arms straight on the side of the body. Keep your hips still, keep your arms straight, turn your waist, and rotate the handle to the other side of your body. Exhale when forced, and inhale when inflated.
3. Supine legs: head up, supine on the abdominal training board, hands hold the handle to fix the body. Straighten your legs together and slowly lift them up to your hips to leave the board. Then lay down, but do not touch your feet with the ground. Exhale when forced, and inhale when inflated.
4. Suspended legs raise your knees and straighten your arms. Hold the bars in both hands to support the body and hang the body in the air. Bring your legs together, bend your legs and abdomen, and lift your knees closer to your chest. Exhale when forced, and inhale when inflated.
5. Rally Sphygmomanometry: Hold the end of the rope with both hands facing downwards, kneel on the mat, bend elbows and keep it still, so that the body is curved down into the body, when the contraction of the abdominal muscles to keep The legs are perpendicular to the ground.
Kids' Beds,Rust Protection Children'S Beds,Cartoon Children'S Beds,Cartoon Kids' Beds
INCHEE FURNITURE CO.,LTD , https://www.incheehome.com