Lower abdominal curls - Illustrated tutorial on lower abdominal curls
Lower abdominal curls(Exercise Mermaid Line)
Lie down and hold the fixed frame with both hands. Bend the knees with both feet at 90 degrees, use the strength of the lower abdomen to roll up the lower body, and let the buttocks leave the mat. The knee joints should maintain a fixed position, and the movement should be slow when returning to the preparatory movement. Repeat this movement 15 to 20 times.
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According to many years of personal experience, it is recommended that the best way to exercise muscles is to use the correct muscle groups to perform movements. This is also a blind spot for many people. Often using the wrong muscle groups may not only achieve half the result with half the effort, but also make the body more likely to be injured.
SUBINE CRUNCH
Strengthen parts → This action for the lower abdomen trains the lower half of the rectus abdominis
Step 1. Lie flat on the cushion, place your hands flat on the cushion, and raise your feet high to show ninety
Step 2. Use the strength of the lower abdomen Straighten your raised legs and bend your knees back and forth
Step 3. Note that while bending your knees, you can also lift your upper body and shoulders Stretch your neck while exercising your upper and lower abdominal muscles
Abdominal curl exercise area: lower abdomen
Lower abdominal curls and sit-ups are not recommended to be performed on a soft bed. They should be practiced on a yoga mat to truly exercise the lower abdomen. You can perform 2-3 groups every 2-3 days. Training of 15-20 times per set.
Basic version
First step
Lie your upper body flat on the ground and Bend the knees and fold the towel in half and place it between the knees to help the pelvis maintain a balanced and neutral position. You can perform 2-3 sets of training every 2-3 days, each set of training 15-20 times.
Second step
Slowly exhale and raise your feet, with your knees as 90 degrees as possible. Inhale and then slowly lower your feet, keeping your knees 90 degree bending state.
Advanced version
First step
For the advanced version of the lower abdominal curl, the preparatory movements are the same as the first step of the basic version. Then, in conjunction with exhalation, slowly raise the calf to an extent of more than 90 degrees.
Second step
Use the strength of the lower abdomen to raise the entire buttocks, and try to keep the legs as close to the body as possible Press in the direction, then inhale slowly, and at the same time let your feet return to the bent knee position. You can perform 2-3 sets of training every 2-3 days, each set of training 15-20 times.
