如何掌握L-SIT进行坚固，雕刻的ABS

As far asAB练习走，L-SIT的声音足够简单 - 您开始坐在地板上，双腿在您的前面，然后用手臂抬起臀部和腿部几英寸的地面。轻松，对吧？

But anyone who's ever tried this deceptively simple body-weight core exercise is usually dumbstruck by how difficult it is, says certified strength and conditioning specialistJustin Kompf, CSCS.

And, yes, being able to pull it off is quite impressive. We'll teach you how.

The L-sit hold is an extremelychallenging abs exercise，招募您的深层横向腹部以及直肠腹肌六包肌肉, Kompf says.

认为它是一个紧缩和plankin one. To max out your core benefits, try to keep your torso as straight as possible during the hold. Don't let that lower back arch or upper back hunch foward.

到那个时刻hip flexors，紧绷是一个主要问题。但是您知道紧绷的肌肉通常是弱的肌肉吗？

Because the hold requires you to draw those legs up toward your chest, it's a prime hip flexor strengthener — improving both stability and mobility.

Many people don't realize that the L-sit exercise demands, and builds, a lot ofquadriceps strength, Kompf says.

The rectus femoris, your largest quadriceps muscle, crosses your hip joint and is actually a main hip flexor. And because the quads' main role is extending your knees, keeping your legs straight — and feet off the floor — works your thighs big time.

The longer you hold theisometric exercise, the more you'll build not just strength, but also endurance.

在L-SIT保持中，您的上半身是将您置于地板上的信誉。涉及的肌肉包括三角肌，肩袖肌肉，陷阱，纬度和三头肌。

专注于主动按下手臂，并将肩blade骨挤压在一起，以获得最大的背部和肩膀好处。

This will help you better brace your core and upper-body muscles. "For a slightly nauseating reference, pretend like you had an orange between your armpits and you wanted to squeeze it hard enough to make orange juice," Kompf says.

As you hold the move, it can be easy to accidentally hunch your shoulders forward or round your lower back. Both errors reduce how hard your core works during the move, and also can make your torso rock back and forth.

To stay completely still in the movement, tuck your tailbone, brace your core and keep your shoulders up tall.

Speaking of staying vertical, "try not to look down," Kompf says.

Your body will follow your eyes and head positioning. Fix your eyes on a fixed object straight in front of you. This will help your torso stay up and strong.

虽然没有什么快捷方式可以最终降落该职位，但KOMPF建议您将这些L-SIT进度添加到每周的锻炼程序中，以帮助您建立核心变形的移动。

他们是从初学者订购的。从第一步开始，看看您可以保持多长时间。

您可能需要从超短间隔开始（5、10、15秒），然后在慢慢增强力量时增加时间。一旦您可以在保持良好状态的同时进行每一分钟的动作，请继续进行下一个进步。

Keep in mine that, for each of the moves, you have options for how you position your hands. You can place your palms flat on the floor or hold onto either two rubber hex dumbbells or two parallettes (also called L-sit bars) with a neutral grip. Pressing your hands directly into the floor is the most common at-home option, but it can sometimes be uncomfortable on the wrists.

A perfect L-sit for beginners, this alternative builds strength through your upper body and core without requiring your feet to ever leave the ground.

随着这一举动变得更加容易，请尝试将每条腿抬高更多时间。

This more advanced L-sit progression involves fully loading all of your body weight into your arms.