方法:做好平板动作,然后将右边膝盖抬到左边手肘处。等一处所有重复动作做完时,再换另一侧。蜘蛛侠动作,同样先做好平板动作,然后将你的右侧膝盖抬到右手肘处,就像是蜘蛛在墙上爬那样。
Impact: These two exercises originally work the abs in a plank stance, but with the crossover of your leg, it forces your obliques to work in the side crunch position. With spidermans, it is another way to engage the obliques in the crunch position, but effort is being used while in the plank position.
作用:这两组动作都作用于在平板动作中的腹部锻炼。通过腿部的交叉,间接地作用于腹部位置。蜘蛛侠的动作,是另外一种间接作用于腹部的动作。但是两种动作要基于先做好平板的基础动作上。
#5. Cable Crossover
拉锁器械交叉运动
3 sets of 15 to 30 repetitions each side.
重复30-50个一边一组,做3组
How to: Stand a few steps away from the cable machine with your body lined up to the machine. With the cable at breast-level, place both hands on the handle with arms straight. With your abs flexed and tense, move your arms from across your chest to straight in front of you, while keeping your arms straight. Weight should be at an effort to do up to 30 reps at a moderate pace. Then switch sides.
方法:站在位于拉锁机械几步远的地方,和拉线的位置保持一致,拉线的位置在胸口,两只手伸直握住把手,让腹部受力紧缩,移动你的手臂从胸前到垂直向前,期间不能弯曲,拉力重量可以增加。一边做满30次以后再换另一边。
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