In the past few days, Xiaobian reviewed the junior high school favorite boy band TimeZ, when the class would secretly pull the headphones out of the cuff of the school uniform to listen to their "Long Live the Idol". Speaking of TimeZ, everyone is most familiar with mao Ruoyi, the first member to appear, and the favorite member of the editor is also Mao Ruoxi.
After TimeZ gradually disappeared from the public view, he was silent for a while, and once again appeared in the public view and caused netizens to admire the fitness photos he sent on social networking sites!
Recently, Mao Ruoyi's figure photo is really who looks confused, and the combination of strength and beauty is very perfect! Xiaobian saw the photos he posted on the social platform and couldn't wait to share them with you! The abdominal muscles are clearly packed, the arm lines are smooth and obvious, the facial lines are sharp, and the jaw line is really sexy, which is completely different from the little boy who danced ballet when he was a child, which can be called a rebirth!
The reason why Mao Ruoyi can be so good in stature, the muscle lines can be so obvious, in addition to the careful collocation of diet, let alone exercise. Is the little partner in front of the screen still staring at Mao Ruoyi's abs, wake up! Don't look at it, Xiaobian sorted out the same abs training action of the male god, and you can also get Mao Ruoyi's same abs Oh ~
<h1 class="pgc-h-arrow-right" data-track="5" > reverse curl</h1>
1. Lie flat on the ground, hands flat on both sides of the hips, can be slightly forced, tiptoe hook;
2. Relax the waist throughout the process and stay close to the ground·
3. When lifting the legs, use the strength of the lower part of the abdomen to bring the hips up, after the hips leave the ground, as far as possible at the highest point to maintain 1-2 seconds, and then slowly fall, when falling, the heels do not land on the ground, and maintain a distance of two fists from the ground;
4. Raise your legs when exhaling, and slowly return to your position when inhaling;
5. When the legs fall, there will be a sore feeling in the abdomen, which indicates that the action is in place, and the greater the fall amplitude, the more obvious the soreness; when the legs are lifted, the hips are slightly lifted;
6. When doing the action, the speed should be slow, and the abdominal muscles feel a slight soreness, which indicates the standard of action.
<h1 class="pgc-h-arrow-right" data-track="12" > 90 degree curl</h1>
1. Lie flat on the ground, relax and bend your knees by 90 degrees, lift your legs off the ground, and form a 90-degree angle between your thighs and the ground, and the sides of your hands and ears;
2. When exerting force, exert force on the lower part of the back, and keep it close to the ground, feel the squeeze of the abdominal muscles, and stay at the highest point for three seconds before returning;
3. Lift up when exhaling, return to position when inhaling;
4. The legs are in a relaxed state throughout the whole process;
5. When rolled up, the contraction of the abdomen will be obviously felt, and the upper abdomen will feel the most intense.
<h1 class="pgc-h-arrow-right" data-track="18" > support jumping abdomen</h1>
1. With both hands on the ground, feet apart to the same width as the shoulders;
2. The abdomen exerts force to retract the legs, keep the hips elevated, the toes are gently touched, the knees are controlled as far as possible not to bend, and then immediately retreat and jump back;
3. Jump forward when exhaling, and return to position when inhaling;
4. The abdomen can feel the obvious contraction force, which means that the action is in place.
<h1 class="pgc-h-arrow-right" data-track="23" > vacuum abdominal training</h1>
1. Sit on the ground with your legs together on your knees, with your left hand on the back of your hand, the back of your hand on your lower back, close to your spine, and your right hand on your lower abdomen;
2. Exhale forcefully to press the abdomen towards the spine, shrink the waist circumference to the minimum as much as possible, and hold the inhalation for 3 seconds after returning;
3. Exhale when closing the abdomen, and inhale when restoring;
4. Feeling a strong squeezing sensation in the abdominal cavity means that the action is in place.
<h1 class="pgc-h-arrow-right" data-track="28" > curled knee</h1>
1. Lie flat on the ground, knees bent, legs slightly apart do not need to be shoulder width, feet on the ground;
2. Place your hands on the front side of your thighs, use the strength of your abs to roll the upper back above the ground, and slowly return to position after all your fingers have exceeded your knees;
3. When leaving the ground, the lower back is always kept close to the ground, and the hands are straight;
4. Lift up when exhaling, return to position when inhaling;
5. During the action, the abdomen has a significant contraction force, and the upper abdomen is more intense.
<h1 class="pgc-h-arrow-right" data-track="34" > lateral knee-lift</h1>
1. Stand vertically on the ground with your hands crossed at the waist;
2. Take the left foot as an example, the left foot tiptoe to the ground, the left shoulder is raised, the left hand is extended upwards until it reaches the top of the head, feel the stretch of the left abdominal muscle, the left knee is lifted upwards, and the left shoulder is pressed down at the same time, touching the right knee with the left elbow; pause for three seconds, and then slowly return to the position;
3. Downward pressure when exhaling, stretching during inhalation;
4. Feeling that the abdominal muscles on both sides have a significant sense of contraction and force means that the action is in place.