In the last two articles, we mainly introduced two more effective methods for training abdominal muscles. One is rectus abdominis training-suspended buttocks and leg raises, and the other is rectus abdominis training-supine buttocks and leg raises. These two movements have a very good training effect on the rectus abdominis during fitness. So will it be boring to do these two movements? In fact, there are many ways to train the rectus abdominis. If there are many, it depends on whether you know how to explore them. So today we will continue to introduce the third method of training the rectus abdominis, which is rectus abdominis training-supported hip lift. Legs, this action is relatively difficult because it requires the strength of both arms to support the entire body, so the strength requirements for the arms are also relatively high. At the same time, if you go to the gym with today's training equipment, there will be some, but the training effect is unquestionable. The following are illustrations and text explanations:

Supported hip and leg liftsrefers to vertical lifts performed on equipment Hip lift and leg lift are similar to hanging hip lift and leg lift. Generally, it is mainly supported on Roman chairs and parallel bars.

Target muscle training:The entire rectus abdominis (in addition to the rectus abdominis, it also involves the buttocks and back muscles)

Action essentials:

It is similar to the hanging hip raise and leg raise, except that it is supported on the equipment Come up to stabilize your body. The details will not be elaborated.

You can perform weight training by holding dumbbells.

1. Roman chair: (The picture below shows the situation of holding dumbbells on the feet)

2. On the parallel bars: (picture below Hold dumbbells on your feet to bear weight)

Notes:

1. This action is actually difficult to fully Exercise to reach the lower abdomen

2. Don’t rely on inertia to complete the movement quickly. Instead, use the abdomen and buttocks to complete the movement slowly and in a controlled manner for the best effect.

That’s it for today’s rectus abdominis training method (3). Tomorrow there will be rectus abdominis training method (4)