Impact: This exercise again targets the obliques in a different direction than crunches.
作用:这个动作也是用来锻炼腹斜肌的,不过它和卷腹锻炼的方向不一样。
#3. Standing Oblique Crunch
直立斜向卷腹
3 sets of 30-50 repetitions each side.
重复30-50个一边一组,做3组
How to: Stand up straight with both feet hip distance apart. Standing on one foot, lift the other knee up while crunching your side toward your knee. Perform all repetitions on one side before switching to the other side.
方法:站直,liang。单腿站立,身体想站立的一侧膝盖倾斜时,同时抬起另一只膝盖,做完一边重复次数以后再做另一边。
Impact: This exercise is a simple way to work the obliques in an isolated way. It also targets the lower obliques, right along the waistline.
作用:这个动作能够将腹斜肌分离出来训练,而且它还会训练到腰线处的腹斜肌下部。
#4. Plank Cross Crunch and Spidermans
平板交叉抬腿和蜘蛛侠抬腿
3 sets of 15 repetitions each side.
重复30-50个一边一组,做3组
How to: In a plank position bring your right knee to the left elbow and back. Continue for all repetitions before switching legs. For Spidermans, starting in a plank position as well, bring your right knee to your right elbow, resembling the spider crawling up a wall.
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