If we recommend a universal core strengthening action, we will certainly recommend it to you: flat support flat support.
I believe you will not be unfamiliar with it.
It is a self weight training similar to push ups.
When exercising, it is in a prone support position, which can effectively exercise to the core muscle group.
It is recognized as a good way to exercise the core muscle group.
Today, I share 8 variant exercise methods of flat support, Stimulate the four sides of the core in an all-round way and keep practicing for 30 days.
Your abdomen will be more and more compact and create a sexy vest line! Action 1.
Enter the inclined plate, exhale, tighten the core, move the center of gravity forward, inhale, restore, and repeat the exercise for 10-15 times.
Action 2.
Exit from the inclined plate, enter the flat plate support, exhale, tighten the core, stretch your right hand back and straight off the ground, inhale, restore, exhale, change the other side, alternate left and right, and repeat the action for 10-15 times.
3.
Exit from the flat plate support and return to the inclined plate for exhalation, Tighten the core, lift both ends of the right hand and left leg, inhale, restore, exhale, change the other side, alternate left and right, repeat for 10-15 times.
4.
Keep in the inclined plate, exhale, tighten the core, lift the left hand off the ground, turn the body to the right, inhale, stretch the left hand to the side, repeat for 10-15 times, change the other side.
5.
Keep in the inclined plate, inhale, and exhale the right leg slightly off the ground, Tighten the core, bend the elbow with both hands into the four columns, inhale, restore, repeat for 5-8 times, then change the left leg action 6.
Return to the flat plate to support and inhale, point the hip downward, support the elbow on the ground, extend and exhale the spine, tighten the core, restore and repeat for 10-15 times.
7.
Return to the inclined plate, inhale, exhale the right leg laterally towards the left, tighten the core, bend the elbow with both hands into the four columns, inhale, restore, Repeat 10-15 times and then change sides.
8.
Keep the inclined plate, exhale, tighten the core and roll the tailbone, bend the hips and knees alternately, and move forward and left and right alternately.
Repeat 15-20 times.
Your body won’t lie, but you can tell others your life state! Adhere to yoga, may all your actions be beautiful! ▼ teacher wechat ▼▼▼ select yoga products in the lower left corner of the recent good lessons and good things recommendation point..