Arm support and reverse crunches to exercise abdominal muscles

　　how exercise Abdominal muscles can be trained in the shortest time, and the abdominal muscles are more obvious in pairs. Today I will share a key training method for the lower abdominal muscles [reverse crunch with both arms supported].

　　Action name: Reverse crunch with both arms supported

　　Target muscles: Lower rectus abdominis, the 3rd and 4th pair of abdominal muscles

　　Preparatory actions:

　　Support your arms on the parallel bars, bend your elbows 90 degrees, so that your forearms can be close to the parallel bars, support your body, keep your body vertical to the ground at 90 degrees, raise your head and chest, tuck your chin slightly, and tighten your abdomen.

　　Action essentials:

　　1. Inhale and exhale slowly. During the exhalation process, slowly bend the hips and knees at the same time. Then rely on the strength of the abdominal muscles to contract and curl the rectus abdominis until it almost touches the head, pause briefly.

　　2. Lower it slowly, controlling the speed of lowering rhythmically until it returns to the starting position.

　　3. Repeat the above actions again, doing 25 reps of each action into one group, for a total of 3 groups.

　　Things to note:

　　1. The arms support the body, so the arms must stabilize the body and not cause the body to fall backward.

　　2. Actions cannot rely on inertia, otherwise dangerous situations may occur.

　　3. If you want to achieve the best effect, speed is crucial when lowering. Only by slowly controlling the rhythm of lowering can the effect be maximized.

　　This is the action we introduced today. It tells you how to exercise your abdominal muscles. There are other simple variations of this action.