Gym special Y training
- Hanging Leg Raise
Grab the bar above your head with both hands, and hang your arms straight on it. Lift both knees up toward your chest, inhale while squeezing your abs, then lower your legs to stretch your abs. If you twist your torso while raising your legs, you can shift your focus to the obliques.
- The tensioner turns around under load
Adjust the handle of the tensioner to the height of your waist, hold the handle of the tensioner with both hands, and place your arms straight on your side. Keeping your hips still and arms straight, rotate your waist and turn the puller handle to the opposite side of your body. Exhale when pushing, and inhale when reducing.
- Supine leg raise
Lie on your back on the abs training board with your head up, holding the handles with both hands to fix your body. Straighten your legs together and slowly lift your hips off the board. Then lower, but don’t let your feet touch the ground. Exhale when pushing, and inhale when reducing.
- Hanging legs and knees
Straighten your arms, hold the parallel bars with both hands to support your body, and hang your body in the air. Bring your legs together, bend your legs to tuck your abs, and lift your knees toward your chest. Exhale when pushing, and inhale when reducing.
- Tensioner flexion
Hold the rope end of the tensioner with both hands? Face down, kneel on the mat, bend your elbows and keep still, so that your body bends down in an arc? Keep your legs perpendicular to the ground when contracting your abs.
Easy Y training at home
- Crunches
Lie on your back on a mat with your calves on a chair so your hips and knees are at a 90-degree angle. Put your hands on your chest or behind your head, but don’t pull your head with your hands. Contract your abs and pull up your torso, keeping your lower back (waist) close to the mat, leaving only your shoulder joints off the mat. Exhale when pushing, and inhale when reducing. Move slowly.
- Seated leg raise
Sit on a chair, bend your knees slightly, and hold a magazine between your feet. Lean back slightly. Hold your chest and abdomen, bring your knees to your chest, and lift the magazine. Exhale when pushing, and inhale when reducing.
- Assisted turning
Turn around with the help of a swivel chair and tabletop, suitable for office work.
