a. Crunches
a. 仰卧起坐
Crunches are versatile workouts providing the correct tensile flexibility to the abdominal muscles. Lie downon the floor with your knees bent and hands behind your head. Lift your body to touch your head to yourknees. This exercise targets the upper and middle abdomen. Doing the same on your sides will helpenhance the oblique muscles.
仰卧起坐是非常通用的锻炼方式，能为腹肌提供恰当的拉伸弹力。屈膝平躺在地上，用手从背后抱住头。然后起身让头靠膝盖。这个训练主要锻炼腹肌的上部和中部。往身体两边做仰卧起坐可以锻炼斜肌。
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