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Video tags
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Russian
00:00:00
Hello, this is00:00:01
Eutteum Shim. Today,00:00:03
I prepared an abdominal exercise routine.00:00:06
Looking at the comments on recent videos, I see that00:00:08
beginners or newcomers are00:00:10
now starting to watch00:00:14
recent videos instead of the existing basic abdominal exercises or exercises for beginners, and their00:00:18
neck and00:00:19
back are hurting.00:00:20
I often read the comments, so00:00:22
today I created a routine that includes the most basic movements and00:00:28
additional warm-up movements so that even beginners can do them, so that anyone00:00:32
can build abs as their summer target. There00:00:35
will be a total of 3 warm-up movements.00:00:40
Let's00:00:42
proceed directly from the warm-up to the main movement. Then, let's proceed with the bird dog first.00:00:44
First, take a four-legged posture,00:00:47
keep your balance on your torso, remove your right hand and00:00:51
left knee,00:00:53
slowly move away from your body,00:00:56
bring it back, and00:00:59
extend your arms and legs again. Rather, the00:01:07
order is to lift your arms and legs off the floor with your torso strength and then extend them as much as possible.00:01:09
If you have difficulty maintaining balance, just00:01:11
take your hands off the floor first, lift your knees,00:01:13
hold,00:01:14
then lift your hands off the other side and00:01:18
lower them without your knees.00:01:21
Set of 10 on each side. I'm going to proceed with this, and00:01:22
I'm going to go 8 more times.00:01:25
Bring it in and focus as much as possible on making sure that the00:01:31
square box from your shoulders, torso, and pelvis looking down from the ceiling does00:01:34
n't shake. Maintain your balance and00:01:42
imagine that your arms and legs are extensions of your spine.00:01:44
Again,00:01:48
anyone can understand the difference between left and right balance.00:01:50
So, the degree of shaking may be different when the right hand and00:01:52
left knee are removed, and00:01:55
when the left and right knee are removed.00:01:59
So, by00:02:02
checking which side is a little weaker, I can find out00:02:04
which side of the left and right balance I need to strengthen more.00:02:07
There will be.00:02:20
There is no need to extend your limbs so far that your body will shake. Again, be00:02:27
careful not to overextend your elbows so that they do not bend too much at the moment you extend your limbs. The elbows are00:02:33
fully extended in a slightly bent state, but be00:02:35
careful not to overextend them like this. 1 2cm00:02:38
Think of bending your elbows. It is00:02:49
recommended that you look diagonally forward in front of the mat rather than the floor.00:02:54
Stretch out again and do it00:03:05
twice more on the left and right.00:03:08
Hold your balance and00:03:09
extend your arms and legs, then00:03:12
slowly bring them back and00:03:14
push off the floor. In this state,00:03:16
move your limbs away and bring them00:03:27
one more time to the other side.00:03:33
Good job.00:03:35
Immediately lower your elbows and00:03:39
make a triangle with your hands like this.00:03:43
Use the force to pull your elbows down to the mat. The force of extending the crown of your head00:03:45
forward. Now,00:03:48
put both feet together and kneel.00:03:50
I will hold for 20 seconds while releasing. If00:03:52
there is a mirror next to you,00:04:00
try to concentrate on creating a straight line from the tip of your head to the heel that is horizontal with the ground moving away from each other. Now, if00:04:03
your arm hurts too much at this time,00:04:08
you should use a little more force to pull your arm downward. That's okay. I'm going to00:04:12
lower my knees for a moment, rest for 10 seconds, and then00:04:15
immediately proceed to the next set. I00:04:27
feel like I'm slightly warming up my inner muscles, not just my shoulders, but my ribs, torso, hips, and inner thighs. I need to00:04:29
warm up my torso muscles now. I need to warm up my torso muscles so that my abdominal muscles do00:04:34
n't hurt when I'm working out. You00:04:35
can focus on it.00:04:45
I'll rest for 10 seconds again and do one more set.00:04:47
If your shoulders hurt, you can00:04:50
stand up slightly like this and00:04:53
shake off your hands and arms one at a time before00:04:54
continuing. Now, one last time,00:05:02
gather our torso, abs, belly button, inner thighs, and heels and do it tightly. I'll try to00:05:07
condense and00:05:08
apply strength.00:05:10
Instead of my stomach falling to the floor, it00:05:12
feels like it's moving further away from the floor. I'll put my00:05:21
knees down and00:05:23
this time I'll try sitting back. I'll put my00:05:26
feet on the end of the mat and we'll do a half00:05:29
rollback movement.00:05:32
The reason for doing this movement is for00:05:34
those who have neck pain, ribs and arms.00:05:41
This will be helpful for people who keep having neck pain when doing abdominal exercises due to loss of connection between the neck and torso. Now,00:05:46
curl your body like this and straighten00:05:48
your spine from00:05:51
the hips as long as possible.00:05:54
In the basic video for the lower abdomen, my body00:05:56
slowly moves away from the thighs. Please00:05:59
move back a little while thinking that it is.00:06:04
If the ribs below the navel hurt slightly more than the pelvis, it means that you have grown. Here, I00:06:07
will place my hands in front of me. And00:06:10
in this state, I will feel my00:06:11
height growing upwards, and my belly button will go in further. I00:06:15
will raise my arms a little within my field of vision.00:06:27
Let's lower one again with the feeling of the stomach moving away, and then exhale again with the feeling of the clavicle bones lengthening.00:06:29
As we exhale, the00:06:33
three00:06:34
arms do not go too far back or are not extended too far.00:06:37
So, open the chest and00:06:42
feel the clavicle bones lengthening side to side. You have to write it down. Bring it one more time and00:06:48
come back to the front and00:06:49
hug yourself for a moment.00:06:52
If you do this movement,00:06:55
when you really start working your abs, your00:06:57
neck connection will be a little more relaxed and your00:06:59
ribs and abdominal focus will be much better.00:07:03
Let's do it again. Your00:07:07
height will increase. The feeling of growing upward is00:07:09
not just the neck moving forward, but00:07:12
only the tailbone is rolled while the neck is longer. The00:07:16
abdomen is flat and in a position that I can hold, it00:07:21
feels like the arms and spine are lengthening together.00:07:24
However,00:07:26
if you have discomfort in the shoulders,00:07:28
proceed by slightly opening your hands. You can give it to me.00:07:33
Two.00:07:34
Grow taller.00:07:36
Three.00:07:44
Let's do it one more time. If you have back00:07:48
pain during this movement, you00:07:51
can reduce the range of motion.00:07:54
Roll your pelvis a little less and00:07:55
lower your arm lifting range a little more. Then,00:07:57
come back and hug your body.00:08:03
The warm-up is over and now.00:08:05
Let's go into abdominal exercises. Now, you can think of our exercise00:08:07
today as almost repeated with crunches and leg raises.00:08:12
Each movement will be performed 20 times. Now,00:08:18
support your neck behind your head, keep your00:08:21
elbows slightly off the floor, and keep your00:08:24
shoulder blades fixed.00:08:26
Let's go to crunches. Exhale.00:08:30
When we warmed up, we warmed up this torso a little00:08:33
more.00:08:34
Focus on this square box and00:08:37
lift your upper body and then00:08:40
slowly lower it.00:08:43
Pull your chin in and00:08:44
feel your ribs folding. It will00:08:46
come back and00:08:53
come back up while exhaling. It takes a lot of force, but when you go down,00:08:57
adjust it so that you feel like you have a little bit of control. As00:09:05
the ribs00:09:06
close, you feel a slight pressure toward your belly button.00:09:12
However, rather than feeling like your stomach is being squeezed,00:09:17
focus on contracting your abdominal muscles in a more comfortable and flat manner. Please do it. When you00:09:19
exhale and00:09:23
come up, exhale as much00:09:26
as you can and then lie down00:09:29
again. As you inhale,00:09:32
exhale and00:09:37
lie down. If you look now, I have come up and00:09:40
stopped slightly. If you00:09:42
feel enough stimulation in your abdomen, then you00:09:45
can lie down again.00:09:52
There is no tension in your neck. Rather, it is right to focus a little more on the torso.00:09:58
Let's do five more.00:10:02
One,00:10:12
two, three while exhaling. Keep the lower body and below the belly button fixed.00:10:18
One more. In the00:10:21
posture of the posture, lift the legs and00:10:24
lift them, and keep the waist fixed. Now,00:10:26
extend only the right leg and00:10:29
bring it in. One more. It00:10:32
will extend again and00:10:33
not go down much. It00:10:35
will extend to 45 degrees and00:10:38
bring it up using abdominal strength.00:10:40
If you are confused about abdominal strength,00:10:44
try to keep your torso in a firm state. If your00:10:49
torso is sufficiently stimulated, move your00:10:52
legs according to your flexibility and strength. You00:10:54
can take it a little further down.00:10:57
Three more. You00:11:09
'll feel like your stomach is being ripped.00:11:12
Immediately come up with your upper body and fix your00:11:15
right leg. Let's go to your left leg.00:11:17
One two. Your00:11:23
hips are fixed on the floor.00:11:29
Four.00:11:36
Focus on your belly button. You00:11:53
're following it better. Now, number two.00:11:59
I'm going to do crunches, but00:12:00
instead of having my feet on the floor, I00:12:04
'm going to do it with my feet floating at 90 degrees. As I'm saying this,00:12:09
I'm going to take a break of about 20 to 30 seconds. Now, let's go again.00:12:12
A little more than the first set. The speed00:12:14
will go faster.00:12:39
Now, let's fix the lower body and go. If you are having a hard time, you can cut off 10 or 5 at a time and proceed with a little time. The speed is okay. I'm having a00:12:56
hard time again, so I need to rest for a while.00:13:02
I'll try to continue with 10 before planting again. Keep your00:13:19
chin pulled.00:13:36
Is it okay to feel like you're folding your chest? Now, I'm going to00:13:39
do just 10 leg raises and00:13:40
do both legs together.00:13:43
Raise your upper body and fix your lower body. I'll slightly support your hand.00:13:55
If you have trouble with your neck, you00:13:57
can support it with your hand. Your00:14:09
lower back won't rise from the floor for00:14:31
no reason. If you feel like it's tearing,00:14:33
you're growing. We're00:14:36
going to do two more movements. This time, while00:14:38
doing a crunch, bring one knee to 90 degrees and00:14:46
bring it down like this. Then do a crunch again and bring your left leg up and lower it.00:14:48
Let's do it like this. Let's00:14:52
start fighting.00:14:58
Let's go like this. Keeping00:15:06
your pelvis00:15:08
steady on the floor,00:15:14
pull in your chin,00:15:21
exhale with the feeling that the back of your neck is lengthening, and00:15:31
focus on your abdomen. You00:15:43
're doing well.00:15:55
Exhale while feeling like you're closing the door on your ribs.00:16:04
It's okay. Now, this time, stretch your legs like this. Fix your arms while stretched.00:16:10
Pull your chin and raise your upper body.00:16:17
I'll stretch 10 times with the feeling of touching my toes. I'll fold my upper body more.00:16:49
Wow, I don't have time to fight for my breath. Pause for five more. Hold for 10 seconds. Wow,00:16:56
definitely. After warming up,00:16:59
I feel like I'm focusing on my abdominal muscles much better. We're00:17:01
going to do one more set. This time, we'll do a00:17:04
crunch movement with a cross movement,00:17:07
and then we'll finish with a plank.00:17:12
Good luck. Our abs are working hard right now.00:17:17
Now, let's go again. As00:17:22
your upper body rises,00:17:25
you00:17:32
will pull your knees like before. You can twist your upper body in a twisting motion. Now, let's go.00:17:41
When you look down from above, it00:17:46
feels like your torso is folded into an You00:17:51
have to bring it to the side, and the upper body00:18:01
feels like the right chest is twisting to the left and the left chest is twisting to the right.00:18:05
Now, similarly,00:18:07
instead of straining the neck,00:18:10
pull in the chin and twist the torso to feel as if you are raising the upper body.00:18:19
You will get enough abdominal stimulation00:18:30
once in a while.00:18:37
Now,00:18:43
let's go straight to the flag movement. I'll hold on for 20 seconds without stopping.00:18:46
Now, just00:18:50
focus on all the stimulation you felt while doing the abdominal exercise earlier. My00:18:54
ribs, navel,00:18:56
sides, and my00:18:58
torso are holding with the00:19:02
muscles fully activated.00:19:09
Rest for 5 seconds. It will come up again. You00:19:16
will definitely feel that you are using your torso better than the plank during the warm-up.00:19:20
When you were doing the plank earlier, you will be using your shoulders and paring a bit, but00:19:22
now you can feel the stimulation of your abdomen00:19:25
much better.00:19:26
After that, you followed along really well.00:19:29
All the way to the inside of your thighs and the heels of your buttocks.00:19:32
Use tightening force and it feels like you are moving away from the crown of your head to00:19:35
your heels. Now,00:19:37
this time, I will rest for 10 seconds and00:19:41
hold for the last 30 seconds.00:19:44
30 seconds00:19:52
My body is at rest and my torso is00:20:00
kept flat and long back and forth.00:20:04
Breathe out little by little and00:20:08
if your body shakes.00:20:15
Please focus on the asse with the feeling of holding your belly button a little tighter.00:20:20
Fold your knees and00:20:27
slowly raise your upper body to the nest position. Wow, I00:20:38
have now created an abs challenge abs exercise routine and provide it to our peers, but00:20:42
all the00:20:44
videos activate these abs and strengthen the00:20:48
abs.00:20:49
I think these are really good routines for exercising. I personally experienced this video in today's00:20:52
video, so00:20:59
I think there will be no problem preparing for abdominal exercise this summer for people similar to us.00:21:01
If you have started abdominal exercise,00:21:05
if you are having a hard time with muscle pain every day, do it once a week.00:21:08
We recommend about 3 to 4 days, and if you try to00:21:11
exercise your abs without stopping for 2 weeks, you00:21:14
will definitely see changes.00:21:17
See you in the next video.00:21:19
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