Today, the editor will introduce a relatively comprehensive movement. This movement can not only train the rectus abdominis and lateral abdominal muscles but also train the transverse abdominal muscles. The effect is very good. Okay, that’s “Aerial Cycling”. Aerial Cycling is also called supine crunch and twist. It is mainly targeted at people who have a certain foundation of abdominal muscle training. Friends, this action can further improve your abdominal muscle strength and endurance, and is the best comprehensive exercise method for overall abdominal muscle training.
What are you waiting for? Let’s see how to do it:
Target muscle groups:< span style="color: rgb(51, 102, 255);">rectus abdominis, external obliques, and the transversus abdominis deep in the abdomen.
Action essentials:
1. Lie flat on the mat with your legs Straighten your arms, bend your elbows, and place half-lying fists of your hands by your ears. Then take a deep breath to roll your abdomen up to the highest point, and then use your elbow joint on one side to try to touch the bent leg on the other side of your body. Knees, while the other leg of both legs is off the ground, straighten, and then the abdomen is always in a tightened state, swing the body so that the elbow joint of the other side touches the knee of the other side, and then start to bend Return one side of the leg to a straightened state, but keep it off the ground. Inhale during the rotation, breathe the moment the elbow joint touches the knee, and then repeat the exercise.
2. Exercise frequency: Do it at least 20 times each time, turning left and right once as one action. After reaching a certain level, gradually increase the number of times, reaching 40-60 times per group, for the best effect. Do 3-4 sets of each exercise.
Notes:
1. The first thing to pay attention to is the breathing problem. At the beginning, due to poor abdominal muscle strength and slow movements, the breathing frequency is easier to master. As the abdominal muscles strengthen , the frequency of exercise should be accelerated, and the breathing should also be accelerated.
2. The second thing to note is that the elbow joint should try to touch the knee. Only in this way can the range of motion be guaranteed. , so that all the abdominal muscles can be mobilized to achieve the purpose of comprehensively exercising the abdominal muscles.
3. Finally, remind everyone to use the supine crunch and twist movement as the last exercise for the abdominal muscles. After working with the abdominal and internal and external oblique muscles, doing supine crunches and twists will mobilize all abdominal muscle groups at the same time, which can greatly improve the coordination and integrity of the abdominal muscles.