Yesterday,I introduced some exercise for abdomen. Now,I will continue to bring you other abdominal muscle training.昨天给大家介绍了部分练腹肌的动作，今天将继续给大家带来余下的腹肌训练。
Russian swivel is a very classic action. To complete this action, don't let your feet touch the ground. Make sure that your upper body and the ground form 45-degree-angled sides. When swiveling, your hands need to touch the yoga mat. It is quality that matters. Do not do that so fast, otherwise, it may injure the waist. When you have totally master it, you can complete this action with dumbbell or barbell plate in your hands. Complete two groups and each group is for 20 times. (Most of the muscles in the abdomen)
俄罗斯转体是一个非常经典的动作，完成这个动作时脚不要着地，上半身与地面呈45度左右，转体时手要触碰到瑜伽垫。不要只图完成，要转体速度不要太快，否则可能扭伤腰部。有一定的基础后，可以手持哑铃或者杠铃盘。完成两组，左右转体为一次，一组20次。（腹部大部分肌肉）
If you are good at balancing your body, you can complete this action more easily. You are expected to slow down as possible as you can, otherwise, you will shake from side to side.Make crunches and swivel. Don't let your legs touch the ground and focus on the abdominal muscles. ATTENTION: never use the waist back force even when you are tired. Complete a group and each group is for 12 times. (Upper abdomen, abdominal oblique)
这种转体对身体的平衡性是一个考验，所以速度尽量放慢，不然会左右摇晃。卷一下腹并左右转体，腿不能触地，注意力集中在腹肌，再累也不要用腰背发力。完成一组，一组12个。（上腹、腹斜肌）
Hang and make straight legs in the air, which needs your endurance and strength to finish. First of all, you need to use the upper body to support the weight of the whole body. Your legs can bend slightly. When lifting legs, try to ensure the location between legs and your upper body is possible vertical. Also, do not use the waist force. Complete two groups and each group is for 12 times. (Lower abdomen)
垂悬直腿上举，这个动作对整个身体的耐力和力量都是一种考验。首先你需要用上半身支撑身体重量，举腿时对腿部力量有一定要求。腿无法伸直也可以弯曲，抬腿高度尽量与上半身垂直，不要利用腰的惯性发力。完成两组，每组12个。（下腹）
I like this action as the last step to relax, which can be used to stretch abdominal muscles. (Can not be ignored the steps: stretch)
我很喜欢用这个动作作为最后的放松，可以很好地拉伸腹肌。（不容忽视的步骤：拉伸）
Training volume and some detailed attention for abdominal muscles will be given in the tomorrow’s post.
关于腹肌的训练量和具体注意事项将在明天的文章中呈现给大家。
腹肌训练（上）参考帖子：
There is always someone keeping working out (part 7)(Original) /总有一个比你忙，比你穷，比你老的人在健身（七）