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so only to externaloblique represented.
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< p > many people envy model with concave and convex ABS, ABS not only to clearly visible, more angular, ABS is composed of dozens of muscles, the abdominal exercises before, we first understand the composition of the abdominal muscles.
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[Unicorn explanation]
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abdominal muscle mainly includes:
rectus abdominis, external oblique, oblique transversus abdominis, etc.. Rectus muscle exercise is generally divided into two parts, because the general action is difficult to exercise the entire abdominal rectus. External oblique and internal oblique and exercise, so only to externaloblique represented.
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(a) rectus
1 (upper rectus abdominal):
(1): move over, sit up exercise effect is not as good as abdominal crunches, and easily hurt back, spine. [Kirin explanation;: crunches isn't for just contact training, sit ups are consistent with action, just started training waist muscle and lumbar no trained, easy to be injured.
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(2): abdominal crunches exercise more safe and effective. For the novice, the most important is completed under the premise of safety, so it is recommended to beginning contact exercise in abdominal training selection abdominal volumes more secure.
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2 lower abdomen (inferior rectus):
(1): the supine leg weak upper body strength, leg action on the plate is easier to control. Can also put a yoga mat on the floor to complete.
< p > (2) hanging leg raise: relative supine leg requires certain arm and shoulder strength to maintain stability of the body the necessary, can exercise to abdomen.
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(3): Rome chair leg is a leg suspension stable. For those with insufficient arm shoulder strength, it is a more effective way to exercise the lower abdomen.
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< p > & nbsp; & nbsp; (4) the parallel bars leg: can I help you improve abdominal strength and deepening the degree of separation of the abdominal muscles, but the arm strength requirements is very high.
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(5) vertical lift leg: the movement is mainly aimed at the lower part of the abdomen. Legs always in a vertical position to do ascension t25 and landing. This body beast action to want to have 8 pieces of abdominal.
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发表于 2016-1-14 11:17:51
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