Action essentials: stand on the vertical rhythm machine, put your hands together, elbows up, and don't stick to your body. Press your palms inward, tighten your abdomen and put your feet forward. Frequency range: 3-4 gears are more suitable and can be adjusted according to personal feelings.
Second, the arm and chest exercises are mainly horizontal support.
Hold your chest with your hands: push-ups, slowly downward, with your body in a straight line and your arms at 90 degrees. Each group has about 15, and there is a 90-second rest time between groups. The number of groups is within our ability.
Action essentials: Hands should be shoulder width apart, fingers and fingertips should face forward, and the body should be straight. Don't bend over or pout, tighten your abdomen and support your feet and soles.
Frequency range: 2-3 gears are more suitable and can be adjusted according to personal feelings.
Rectus abdominis exercise
The abdomen begins with the simplest flexion and extension: when bending the legs, the angle between the legs is 90, and the toes are relaxed and forward. When straightening, your knees should be straight and your feet should be close together. Boys can do 15 round trip in each group, and each group can rest for 90 seconds. The number of groups depends on their ability.
Action essentials: bend your hands on the vertical rhythm machine to support your body, keep your fingers and fingertips forward, keep your body straight, abdomen in, cooperate with breathing, exhale when you straighten your legs, and inhale when you bend your legs.
Frequency range: 3-4 gears are more suitable and can be adjusted according to personal feelings.
Four core training
The two directions of flat support focus on different parts of training.
Action essentials: keep your body in a straight line, tighten your abdomen, keep your waist straight, your elbows are shoulder width, your forearms touch the ground or touch the machine, and your feet are slightly apart and shoulder width.
Frequency range: 2-3 gears are more suitable and can be adjusted according to personal feelings.
Wurenyu line
The difference between these two movements lies in the body angle, and the effect is better when the body angle is about 30 to 45.
In the simple version, the angle between the big legs is 45, and in the difficult version, the angle between the big legs is 90. Each group of boys can do 15 round trip, each group can rest for 90 seconds, and the number of groups can be measured.
Action essentials: relax your toes forward, put your hands around your neck, open your elbows, and don't bend your elbows upward. When you go up, turn around and touch the opposite knee with your elbow, so exchange. Tighten the abdomen, cooperate with breathing, exhale when you get up, and inhale when you put it down.
Frequency range: 3-4 gears are more suitable and can be adjusted according to personal feelings.
Six relaxation movements
Relax your head backwards and stretch our abdominal muscles.
Men may feel abdominal pain after practicing this, indicating that the exercise has an effect. The important thing is to persist and not give up.