There was a previous statement that:
There is no need to distinguish between upper and lower abdominal training.
Because the abdominal muscles themselves are a muscle
Anatomically
The rectus abdominis muscle starts at the lower end of the chest
Cartilage of the 5th, 6th, and 7th ribs
Lower pubic symphysis upper edge
Is a whole muscle
The role is to make the spine flex
Divided into multiple tofu blocks due to different keyization
However, in 1996, an experiment conducted by a physiotherapy-related department at a Spanish university showed that participants who correctly performed Curl-ups (Crunches) had stronger muscle activation in the upper abdomen; they were able to accurately perform pelvic tilting ( Posterior pelvic tilt) exercises, with high-volume participants, can activate the lower abdomen with stronger muscles than the upper abdomen.
And we know that the so-called "control" is accumulated through long-term practice . Therefore, we can still practice the upper and lower abdomen movements in each abdominal muscle training, and practice comprehensively before we can practice beautifully. .
In simple terms, the abdominal muscles from the shoulder to the buttocks can stimulate the upper abdomen. Conversely, the abdominal muscles from the buttocks to the shoulders can stimulate the lower abdomen.
The following 9 actions, each time to do 3-4 groups, group and group can rest for 1 minute.
NO.1 cross 15 under
NO.3 vertical swing 15 times
NO.4 extrapolation indentation 7 times
NO.5 reverse belly 7 under
NO.6 lifts the leg up 5 times
NO.7 hanging down leg 10
NO.8 pass the pillow 5 under
NO.9 NO clip pillow extra push inward under 5
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