Develop your inner strength
Last reviewed: 19.10.2021
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This circular training for strengthening the abdominal muscles was created by the Australian instructor in power exercises, Ian King. It completely develops the central muscles, which means beautiful cubes on the abdomen (for an external effect) and strong stabilizing muscles around your spine (for a healthy back and successful sports). Do 2 or 3 circular training 3-4 times a week. Do one exercise after another, resting for 30 seconds, then rest a minute before the next round.
Knees up
Lying on the back, feet on the floor, hands in the sides, legs bent at an angle of 90 degrees. Pressing your waist to the floor, raise your legs until your hips are bent 90 degrees. 1. Slightly straighten your legs, then lower them as far as possible so that your loin does not come off the floor 2. Raising and lowering your legs should take about 3 seconds. Do 10-15 repetitions. When your physical shape improves: straighten your legs more.
Torso Lift
Lying on the back, legs bent, hands along the body (palms down) 1. Slowly lift the torso to the sitting position. 2. Fix in this position, then slowly sink to the floor. Lifting and lowering the torso should take about 3 seconds, perform the exercise as slowly as possible. Do 10-15 repetitions. When your physical shape improves: after doing 15 repetitions, try to fall for a second longer and reduce the number of repetitions to 10.
Lifting the torso with the wrist to the knee
Lying on the back, the hips are bent at an angle of 90 degrees, the shins parallel to the floor. Touch fingers to the temples, so that your hands form an angle of 90 degrees. 1. Tear off the head, shoulders and buttocks from the floor. 2. Lift the left knee to the chest, turn around at the waist and touch the right wrist to the left knee 3. Repeat the same procedure , the left wrist to the right knee, lifting and lowering the torso should take 2 seconds. Do 10-15 repetitions. When your physical shape improves: take your elbows back, forming a wider angle with your hands.
