4. Restore to change right leg to original pose wheeler, make knee of right elbow towards the left is stood by;
5. The left and right sides by turns, like the movement that rides bicycle, the proposal does 12-16 second.
General chair movement
General chair (Captain’s Chair) it is appliance of a kind of fitness, and this is exercise abdominal muscle the 2nd significant fitness action, this appliance can be found in major fitness club. Right behavioral way is:
1, the station is on chair, capture handgrip to secure your the upper part of the body;
2, back squashs forcibly cushion, systole is abdominal, rise two legs promotion, two knee music to the bosom before;
3, not curved back, notice breath wants divide evenly;
4, put down slowly will restore original pose, undertake 12-16 second for beautiful.
Exercise Ball Crunch sits the ball subdues body movement:
· fitness ball is a when strengthen abdominal muscle very good appliance, this movement is the 3rd option that we exercise abdominal muscle. Right behavioral way is:
1, face upward to lie on gymnastical ball, what the ball is located in you is medium / below the back after falling;
2, before two arms across is put in the bosom, or two tactics across holds a head in the arms;
3, contractive abdomen, push the upper part of the body from bully, carrying a ball still do not roll;
4, put down back of the upper part of the body, extend abdominal muscle afresh. The proposal undertakes 12-16 second.
Postpone celiac action
· this is to rank the movement of the 9th, its practice is:
1, sit on the machine that turn a stomach, two tactics captures handgrip;
2, contractive abdomen, forward and jolty, use abdominal power and remembering is not other;
3, loosen abdomen, the proposal undertakes 1-3 annulus, repeat 12-16 every time second;
4, attention, undertake slowly, with the force of abdominal muscle, is not to use an arm to push.
