Beetle supine cross-turn (beetle) action illustrated tutorial
Target exercise area: Abdomen
Starting position: Lie flat on the mat, bend your knees, thighs and calves. At a 90-degree angle, open and straighten your arms.
Action essentials: Tighten your abdomen and lift your shoulders and legs off the ground. Twist your abdominals. Then use the palm joint of one side to try to touch the ankle of the bent leg on the other side of the body. At the same time, the other leg of both legs is lifted off the ground and straightened. Then, the abdomen is always in a tightened state, and the waist and abdomen are rotated. Make the palm of the other side touch the ankle joint of the other side. At this time, the side that started to bend the leg returns to the straightened state, but keep it off the ground. Inhale and touch the ankle joint with the palm of the hand during the rotation. Breathe into the joints for a moment, then repeat the exercise.
Tips:
First of all What you need to pay attention to is breathing. At the beginning, due to poor abdominal muscle strength and slow movements, the breathing rate is easier to control. As the abdominal muscles strengthen, the frequency of exercise speeds up, and breathing also speeds up. Always keep your breathing consistent with your movements.
The second thing to note is that your palms should try to touch your ankles. Only thisThis will ensure the range of motion, mobilize all the abdominal muscles, and achieve the purpose of comprehensively exercising the abdominal muscles.