When talking about what exercises can train abdominal muscles, I believe everyone will think of abdominal crunches at the first time. After all, this exercise is relatively familiar to many people. What I want to share with you today is another exercise - Duanqi. I believe many novices have never heard of this exercise. It is often used in military training and the training effect is excellent. However, if the distal abdomen is not standard, the exercise effect will be greatly compromised. Today let’s take a look at the standard movements of the Duanqi.
1. Put your legs together
Doing the distal abdomen is relatively simple and can be done with bare hands. However, it is not that easy to do it completely right. , some small details are easily overlooked, and the effect is naturally not that good. This is why everyone does Duanqi together. Some people can practice very well in a short period of time, while others have average results. When we lie down, we use the strength of our waist and abdomen to lift our legs. At this time, we should pay attention to the standard action that our legs must be close together and not loose.
2. Lift upward 45°
If you want to fully utilize the advantages of the abdominal abdominal movement, the key lies in the height of the leg lift. If the legs are brought together, the lift will be too high. If it is too low, it will not be able to effectively stimulate the waist and abdomen. If it is raised too high, the focus of training will shift to the legs, and the value of the abdominal abdomen will be lost. Therefore, the height of the raised legs should be 45° to the plane. This is the best angle obtained after a lot of training, so we must follow the standard when doing abdominal exercises.
3. Hold the action for 30 seconds
It is very easy to do the distal abdominal position. It is nothing more than lying flat on your back and then raising your feet at a 45° angle. Basically, people with no training foundation can do it. This action can be performed smoothly. However, it is very difficult to keep the movements unchanged, which places high demands on the trainer. Generally speaking, it should be maintained for about half a minute.