I live in love apartment

The muscle bundles are obliquely from the outside to the front and down, and the posterior lower muscle bundles end at the front of the iliac valley.

The rest of the fascicles move inward and down to become the aponeurosis, pass in front of the rectus abdominus, and participate in the formation of the anterior layer of the rectus sheath.

To the midline of the abdomen and finally the white line.The lower border of the external oblique aponeurosis is thickened and curled, connecting between the anterior superior iliac spine and the pubic tubercle.

called the inguinal ligament.

The internal oblique is located deep to the external oblique.

From the lateral 1/2 of the thoracolumbar fascia, iliac valley, and inguinal ligament, the muscle bundles are fan-shaped.

The posterior muscle bundles rise almost vertically to the lower 3 ribs, and most of the muscle bundles extend forward and upward to form the aponeurosis.

At the lateral border of the rectus abdominis, it is divided into anterior and posterior two layers that wrap the rectus abdominis, participate in the formation of the anterior and posterior layers of the rectus sheath, and end at the linea alba at the midline of the abdomen.The lower part of the internal oblique muscle bundle runs forward and downward, crosses the front of the spermatic cord, and continues as the aponeurosis.

Meets with the aponeurosis of the transversus abdominis.

Zhuge Dali snorted lightly, then nodded with a smile.

Then he turned his head and looked at Hu Yifei.

"Teacher Hu looks very happy."

"Is it because Ah Dongbian fulfilled her previous wish for Teacher Zeng?"

Zhuge speculated vigorously.

Lin Chen also nodded, and said to Zeng Xiaoxian.

"Probably."

"It's also Teacher Zeng's face, but it has the charm of Teacher Zeng."

"This is equivalent to the face of an angel and the figure of a devil."

"Well. Of course, it is very powerful for the lethality of women."

"Mr. Zeng, think about it, if your wife's face and Da Mi Mi's figure, would you not be able to stand it?"

With such a combination, Zeng Xiaoxian suddenly realized.

"So that's how it is, it's really difficult!"

"But it's not because you like me when you say that."

Zeng Xiaoxian's self-confidence returned.

"To put it simply, I like my face first, and then I like other things."

"After all, this is still a society that looks at faces, hahaha."

Seeing Zeng Xiaoxian's sullen look.

Lu Ziqiao poured cold water on him.

"Teacher Zeng, the problem is that your face doesn't stand out now, and your body doesn't stand out either. Now the charm is that his side is bigger!" Hmm.

Zeng Xiaoxian snorted.

"Isn't it eight-pack abs? As long as I think about it, I can practice it immediately."

After speaking, he immediately put on a smiling face.

"Yeah. Lin Chen, Dali, please give me some pointers, how can I get eight-pack abs in the shortest time?"

"We can explain this to you in detail."

Lin Chen smiled.

"If you want to have a scientific method, you must first understand the composition of the abdominal muscles."

"The abdominal muscles are divided into four parts: the rectus abdominis, the internal obliques, the external obliques, and the transverse abdominis."

Lin Chen pointed to the four places of Zeng Xiaoxian.

Abdominal muscle exercises are very common. Even if the average person does not want to train themselves to train their muscles, at least they hope that they can have clearly visible abdominal muscles or vest lines.

Because the abs are the most sought-after muscle on the body, having defined abs is very desirable.

And the abdominal muscles themselves represent thinness and health, and many people hope to have a clear abdominal muscle vest line.

Zeng Xiaoxian said: "But there was a time when I insisted on exercising my abdominal muscles every day. As a result, the abdominal muscles came out, but they were not what I wanted. Maybe I did something wrong."

Lin Chen shook his head.

"There's something wrong with the way you exercise."

"Exercising the abdominal muscles is definitely not simply exercising the rectus abdominis, but many people often only use crunches or plank support when exercising the abdominal muscles."

Zeng Xiaoxian nodded.

That's what he did.

Was it wrong?

Lin Chen went on to say: "Actually, these two movements can't exercise all the muscles of the abdomen very well. The crunch focuses more on the exercise of the rectus abdominis, while the plank is helpful to the entire abdominal muscles, but it focuses more on the exercise of the abdominal muscles. The deep muscle of our abdomen, the transverse abdominis.”

"So when we exercise the abdominal muscles, simply exercising the rectus abdominis cannot fully exercise the abdominal muscles."

"It is very normal to have certain defects in the abdominal muscles. If your abdominal muscles are not good-looking, you have to check whether your oblique muscles have not been trained well. Many people have problems in this regard."

Zeng Xiaoxian suddenly realized!

"So this is ah!"

Zhuge laughed vigorously and said: "When we exercise the oblique muscles, the best movements are twists, such as Russian twists or machine turns, and we can also exercise the obliques with lateral flexion."

Lin Chen said: "The second point is that the number and position of the abdominal muscles are determined by talent."

"What? Talent?!"

Zeng Xiaoxian was stunned.

Lin Chen smiled: "This sounds depressing, but what our abs look like and how many abs we have are actually determined by our talents."

"There is a kind of tissue on our rectus abdominis called the key stroke, which divides the rectus abdominis into several parts, so it looks like our abs are in the shape of an eight-pack or a six-pack, and many people have The abs are asymmetrical, which is also determined by the key plan."

"Teacher Zeng, in my opinion... you are in the shape of a six piece."

Zeng Xiaoxian was struck by lightning.

"That is to say, I will never be able to develop eight-pack abs?!"

"Mr. Zeng, don't worry," Lu Ziqiao added insult to injury, "Your fat meat is worth 800 yuan for your abdominal muscles.".

Chapter 337

Seeing this, Lin Chen smiled.

"Mr. Zeng, when exercising the abdominal muscles, you need to continuously strengthen the rectus abdominis, which can make your abdominal muscles bigger."

"Although you're a natural six-pack, there's nothing to be upset about."

"Because many bodybuilding champions also have six-pack abs, and the asymmetry of abdominal muscles can also focus on training the abdominal muscles on one side, so that the dimensions of the abdominal muscles on both sides are different, so that the visual effect of the abdominal muscles can be adjusted appropriately."

"Guaranteed to make you equally charming."

"Really?"

Zeng Xiaoxian was overjoyed.

At first he was very frustrated because he couldn't develop eight-pack abs.

But now, since Lin Chen has said so, it's all right!

"Brother, please teach me how to train my abs!"

Zeng Xiaoxian said hastily.

"Wait a minute, I want to listen too!" Lu Ziqiao hurriedly said and stepped in.

Zhao Haitang was no exception, he didn't fall behind at all, and hurriedly said, "Master Lin Chen, teach me too!"

"Cough, then I'll listen to it as hard as I can, and correct my mistakes." Zhang Wei coughed, and found an excuse to come over.

Lin Chen nodded with a smile.

He and Zhuge Dali practiced these exercises a lot, so it's okay to give pointers.

What's more, fitness is also good for the bodies of Mr. Zeng 25 and others.

Immediately, Lin Chen told them his exercise method.

"Abdominal training is divided into several movements."

"Crunches."

"Put your hands next to your ears, and don't hold your head, because it will cause you to use your neck to exert force."

"Keep the chin and neck in a neutral position during the exercise, but don't overstress and force, keep the abdomen tight, and then leave the shoulders off the ground, feel the upper abdominal muscles drive, and the lower back is always close to the ground."

Lin Chen said while taking out the computer.

Although there is no record on the computer, he can completely simulate the holographic projection through the program he wrote and according to the settings.

Not only can holographic projections be used for physical explanations, but Lu Ziqiao, Zeng Xiaoxian and the others can continuously adjust the simulated character movements to see every detail clearly.

At the same time, virtual fitness coaches can be replaced with their faces through the face-changing function.

This looks more immersive and can improve the learning effect.

The simulated results will be used to explain the movements in detail through videos. This is the most vivid teaching course.

Although it is used to talk about fitness, if this immersive experience teaching mode is extended to the classroom, the learning effect of students will definitely be improved several times.

The projected virtual fitness coach is doing the movements meticulously.

"Touch the knee."

"The waist is on the ground, the hips are slightly raised, and the lower back is close to the ground when the belly is rolled. The hands are always straight, and the hands touch the knees."

"Next, it's flank training."

After watching a set of videos, Lin Chen switched to another set of video teaching.

"Alternately touch the ankles."

"Bend the knees, prop up the upper body slightly, use the strength of the side abdomen to move to the left and right sides, and touch the left and right ankles.

"Side bend"

"Stand in a natural posture, put one hand on your waist, and hold a dumbbell or a barbell plate in the other hand, and do lateral flexion, paying attention to the tightness of the side abdomen."

"Turn"

The virtual fitness coach sits on the ground, knees bent, feet flat on the ground, body leaning back, upper body and the ground at about 45 degrees, keeping the back straight, hands on the chest, feet off the ground, and then turning left and right alternately.

"Pay attention to tightening and stabilizing the abdomen, and avoid using inertia."

"Then it's lower abs"

"Leg lift"

The virtual fitness coach lies flat on a long bench or the ground, grasps the bench with both hands or lays it flat on the ground, keeps stable, raises the legs together, and feels the force of the lower abdomen.

"Hanging Leg Lift"

The virtual fitness coach holds the bar with both hands, the body is naturally vertical, the feet are close together, the toes are facing the ground, the legs are lifted until they are lifted to 90 degrees from the ground, and the knees are close to the upper body, so that the osmosis presents a pelvic retroversion action, which strengthens Stimulate your lower abdomen before lowering your legs.

scissor legs

The simulated Zeng Xiaoxian lies flat on the ground, tightens his core, crosses his legs and lifts them up one by one. The angle between them and the ground does not exceed 45 degrees. The lower the lift, the stronger the stimulation. "

"Tummy Stretch"

Suddenly it changed again, and it became the face of Lu Ziqiao, lying flat on the yoga mat, with elbows inward, hands on both sides of the abdomen, and then propped up until the arms were straight, keeping the arms close to the sides , hold for 20 seconds.

And after seeing the projected self and his powerful movements, Lu Ziqiao couldn't help substituting into it.

"So handsome!"

"I feel strong all over my body!"

"I can't wait to go to the gym for a workout!"