A six pack is a group of muscles located in the abdomen between the pelvis and ribs. Together they form the Core muscles. That are responsible for balance. body movement Including helping with breathing Having abdominal muscles is not only attractive to many people but also adds strength to the core. And helps reduce the risk of injury to the abdominal area as well.
Exercise tips That will help build a Six Pack and have beautiful abdominal muscles in poses as follows:
Crunch.
Start by lying on your back on the floor. Bring your hands together loosely at the nape of your neck, spread your elbows out, and bring your knees up to create a prepared position. Tighten your abs to lift your upper body to the point where you can’t lift yourself up without pain in your back. Hips and legs should remain in the same position. The lower back remains flat on the floor. Hold for a while and then return to the prepared position. Repeat about 15-25 times. If you exercise in this position too quickly, It can cause stiffness or sore muscles in the back. ทางเข้า ufabet
Reverse Crunch.
Begin in a supine position. The back is attached to the floor. Place your arms flat on the floor at your sides, palms facing down, knees bent, legs together, and legs slightly off the floor to create a prepared position. Tighten your stomach to lift your hips. and pull the knee closer to the rib area Exhale as the stomach tenses. and inhale when returning to the prepared position.
The Oblique Crunch .
begins in a supine position. Bend both legs and knees and lie on one side of the floor. Place your hands together in the middle of your chest or touch your ears to prepare. Tighten your abs to slowly lift your upper body until your shoulders are about 3 inches off the floor. Hold for a moment and then return to the prepared position. Repeat about 12 times, then switch to doing the same amount on the other side.
Vertical Leg Crunch.
Begin by lying on your back. Bring your hands together at the back of your neck, legs straight with your feet pointing up at the ceiling to create a preparation position. Tighten your stomach to lift your upper body. Extend your chin away from your chest. Exhale as the stomach tenses. and inhale when returning to the prepared position.