The Quang Ngai Muay Muay, who has guided people some simple homework at home that anyone can do to be able to own 6 -pack abdominal muscles without going to the gym.
Accordingly, Nguyen Tran Duy Nhat offers basic movements to practice mainly for the upper and lower abdominal muscles.
The first movement is to stretch the legs and bend: “Everyone to stretch the legs parallel to the floor, the back straight, then lie straight out and perform the abdominal movement combined with regular exhalation. And perform the movement for 5-10 times, 3 such combinations within 15 minutes.”
The second movement is harder, combining the abdomen and having one leg to make the muscles even more beautiful and beautiful. The movement is done by folding the right leg to the left knee, then folds the abdomen 5-10 times in such 3 combinations, and the opposite.
The third movement is crawling abdominal. The movement is performed by folding your legs, your hands touch the floor, then bend the abdomen in combination with your hands crawling on the floor until touching the heel. Each of such a beat is counted as 1 time.
The next movement was instructed by Nguyen Tran Duy Nhat as follows: “You lie on your back, then put your hands below the buttocks to make a pedestal, and buck down your legs and raise it down 5-10 times (your legs are straight, do not fold).
Besides, only only a few more plank movements from basic to advanced so that people have some additional movements at home in the translation season without feeling bored during training.