Knee crunches
Training area: abdominal muscles
Prepared posture: The body is lying flat, hands crossed on the chest, legs bent to 90 °C, feet flat on the ground. People with insufficient abdominal muscles can take relatively easy preparatory postures, placing their hands on their knees, and the rest of the postures are the same. Those who have good abdominal muscle strength may wish to try higher difficulty. Their hands lift their heads and their remaining postures do not change.
Action: By abdominal strength, make the shoulders, upper back and lower back and other parts roll up until the body raises about 45 °C, against the gravity, hold for half a second. In the reverse order, the above parts are slowly lowered back to the ground and the posture is restored. It is recommended to repeat 12 to 15 times. The number of times the individual's physical condition may be added or subtracted.
Matters needing attention: Many people in sit-ups will use the feet to hook up on things, then pull their hands on their necks, desperately lift them, and lift them to the highest position. Actually, this is not appropriate. Because thighs hooking things will force, so that the training benefits of abdominal muscles reduced, and pull the neck is very likely to cause cervical sprains, should guard against excessive force in the neck. Head vibration is too obvious will hurt the cervical spine. It is best to keep your eyes fixed on a certain point of the ceiling during exercise to help correct posture and maintain neck stability and safety. When the angle exceeds 45°C when lifted, it is equivalent to a rest for the muscle group and no training at all. The best way is to maintain it at about 45°C for a while and repeat the action.
Supine
Training site: hip and waist muscles
Prepared posture: knees supine on the ground, arms placed on both sides of the body, palms close to the ground.
Action: Raise the buttocks, which is the pelvic region, until the hips straighten. The hips must have a taut feeling in the waist muscles. Slow down after 10 seconds. Repeat 12 to 15 times.
The above has introduced to you a few sports that the car race needs to do. Car racers and car enthusiasts are generally men. Driving all year round can also lead to a decline in male sexual ability and even infertility. Therefore, you must exercise according to the above methods. Destroyed your life because of the car.
Training area: abdominal muscles
Prepared posture: The body is lying flat, hands crossed on the chest, legs bent to 90 °C, feet flat on the ground. People with insufficient abdominal muscles can take relatively easy preparatory postures, placing their hands on their knees, and the rest of the postures are the same. Those who have good abdominal muscle strength may wish to try higher difficulty. Their hands lift their heads and their remaining postures do not change.
Action: By abdominal strength, make the shoulders, upper back and lower back and other parts roll up until the body raises about 45 °C, against the gravity, hold for half a second. In the reverse order, the above parts are slowly lowered back to the ground and the posture is restored. It is recommended to repeat 12 to 15 times. The number of times the individual's physical condition may be added or subtracted.
Matters needing attention: Many people in sit-ups will use the feet to hook up on things, then pull their hands on their necks, desperately lift them, and lift them to the highest position. Actually, this is not appropriate. Because thighs hooking things will force, so that the training benefits of abdominal muscles reduced, and pull the neck is very likely to cause cervical sprains, should guard against excessive force in the neck. Head vibration is too obvious will hurt the cervical spine. It is best to keep your eyes fixed on a certain point of the ceiling during exercise to help correct posture and maintain neck stability and safety. When the angle exceeds 45°C when lifted, it is equivalent to a rest for the muscle group and no training at all. The best way is to maintain it at about 45°C for a while and repeat the action.
Supine
Training site: hip and waist muscles
Prepared posture: knees supine on the ground, arms placed on both sides of the body, palms close to the ground.
Action: Raise the buttocks, which is the pelvic region, until the hips straighten. The hips must have a taut feeling in the waist muscles. Slow down after 10 seconds. Repeat 12 to 15 times.
The above has introduced to you a few sports that the car race needs to do. Car racers and car enthusiasts are generally men. Driving all year round can also lead to a decline in male sexual ability and even infertility. Therefore, you must exercise according to the above methods. Destroyed your life because of the car.
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