Many forward-thinking fitness professionals look for other forms of exercise that can perform coaxial movements to practice abdominal muscles.
This set of exercises is selected from the Pilates movements.
“Piraz” is a way for ballerinas to strengthen their strength.
It specializes in physical unity.
Practitioners need to focus on muscle sensation rather than just a few times.
Here are six exercises.
1. “Hammock”-Spread a large bath towel on the mat and lie on your back.
Grasp the two corners of the towel with both hands, and wrap your head.
Bend your knees with your feet flat on the ground.
Inhale, lift your abdomen and lift your head and neck until your shoulders are off the ground.
Keep in this position and inhale while slowly stepping one leg straight, keeping your heel on the ground.
Exhale and retract your legs to the knees bent.
Switch to the other leg.
Note that the breathing sequence is correct, and the abdominal muscles are tightened inward each time you exhale.
2. “Rotating Bird”-Lie on your back and bend your body.
Put your hands behind your head and close your abdomen.
Exhale while raising your head and shoulders, keeping your neck natural.
Inhale the tibia of the legs and separate them up and down into scissors.
The left leg is at 75 degrees to the ground and the right leg is at 45 degrees to the ground.
Keep this position, exhale in a half circle in the air to exchange up and down positions.
Inhale, retract your legs, repeat, and swap your left and right legs.
3, supine leg flexion and extension-supine, knees body.
Arms stretched out to the side of the body to form a “ten”.
Close your abdomen and keep your shoulders touching the ground.
Inhale and close your knees to your chest.
Exhale, lift your legs forward and upward, while raising your head and shoulders, and try your best to extend your right hand toward the leg.
Inhale, bend your knees, exhale, and tighten your abdomen.
Change to the opposite side, 10 times on each side.
4, the dancers turn around-the preparatory position is to support the ground with the right hand, sitting on the ground with his right leg bent on his knees.
The left leg flexed her knees with the fracture pointing upwards.
Lift your left side.
At the beginning of the movement, the legs are straightened, the feet are back and forth to support the ground, the abdominal muscles are forced off the chest, and the left arm is held high.
Stomach abdomen, turn left, support left arm on the ground.
Hold your hips when exhaling and lower your body when inhaling.
Return to the ready position and repeat on the other side.
5. Turn your fingertips sideways-prone, with your toes and palms touching the ground.
The gluteal muscles are contracted, the abdomen is tightened, and the back muscles are forced (the scapula is leaning toward the middle). Stand up until the chest leaves the ground, and the fingers still touch the ground to maintain balance.Inhale and stretch your right arm to the back of your right thigh.
Turn your head and upper body to the right at the same time.
Return to the starting position when exhaling.
Do the other side after repeating.
6. Roll the rowing boat-sit up and close your belly.
Legs extended forward with feet apart wider than shoulders.
Hold a rolled towel in front of the body with both hands, palms down.
Bare chest, gluteal muscle contraction.
Exhale, slowly fall backwards, and relax the psoas muscles until they reach the maximum angle you can control.
Hold for 1 second and pull the towel roll towards your chest while inhaling.
Exhale again and lift the towel over your head.
Inhale to reduce and repeat.
These exercises should be done 3-5 times a week in sequence.
The first two actions are to warm up, and the last three actions are seriously exacerbated.
Do 10 reps per group (5 reps per side) as required by the action.
If it starts to feel too difficult, start with 4-6 times.
Practice the highest ideal in a dance studio with mirrors.
To develop a beautiful abdomen, in addition to performing abdominal muscle exercises for diabetes, long-term aerobic exercise and a reasonable diet are required.
The combination of the three will achieve the best results.