方法:如果是初学者,把你的脚抵着墙用来平衡,然后侧卧,一边躺在平衡球上,球要位于躯干偏下的部位。在球上伸展身体,并用卷腹来锻炼腹肌和腹斜肌。一旦你觉得自己可以掌控,可以试着远离墙来进行锻炼。
Impact: The side crunch, along with the stabilization, works the external core muscles of the abdomen called the oblique. The fat of the muffin top mostly covers the oblique muscle so by focusing on the side muscle groups, you’re targeting the areas not affected with just plain crunches.
作用:保持平衡性斜压,能够作用于腹部外的核心肌肉,学名叫“腹斜肌”。小肚腩的大部分脂肪会包裹这一部分,普通的腹肌锻炼不会锻炼到这一块目标区域,而斜向卷腹就可以。
#2. Rotational Twist, a.k.a Russian Twist with weight
“螺旋转体”亦称“俄罗斯转体”
3 sets of 30-50 repetitions each side.
重复30-50个一边一组,做3组
How to: Sit in a seated position, lean your torso slightly back and keep your legs either on the floor for an easier workout, or lifted for a harder exercise. With some type of weighted object in your hands begin to rotate side to side.
方法:以一个稳定的方式坐下,背部微微后倾,双脚可以放在地上(低难度),也可以抬起双脚(难度更大)。手里拿一个重物,左右交替做转体运动,将重物左右交替放在地上。
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