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4.锻炼多裂肌、竖脊肌、腹内斜肌、腹外斜肌、腹直肌训练方法:双臂支撑,双腿悬吊,收腹(图4-1、图4-2)。训练要求:每组15-20次,重复2-3组,组间间歇30-60秒。5.锻炼股四头肌、竖脊肌训练方法:双臂悬吊,向前抬一条腿,单腿屈膝下蹲,蹬伸还原(图5-1、图5-2)。训练要求:每组15-20次,重复2-3组,组间间歇30-60秒。完成动作1秒,还原动作3秒。
4. exercise multifragmentation, erector spinae, abdominal oblique, abdominal oblique, rectus abdominis training methods: arms support, legs hanging, abdomen (Figure 4-1, Figure 4-2). Training requirements: 15-20 times per group, repeated 2-3 groups, intermittent between 30-60 seconds. Exercise quadriceps, erector spina muscle training methods: arms hanging, lift one leg forward, knees, squat one leg, pedal stretch reduction (Figure 5-1, Figure 5-2). Training requirements: 15-20 times per group, repeated 2-3 groups, intermittent between 30-60 seconds. Complete action 1 second, restore action 3 seconds.