Impact: Abs are forced to contract with each side rep. With the weight, the obliques are being used both ways, when bringing the weight forward and releasing it slowly back.
作用:每一边动作重复时腹部都会收缩。当拉力重量增加时且动作放慢,两边的腹部都可以得到锻炼。
#6. High-Pulley Cable Crunch
向下拉锁器械卷腹
3 sets of 15-30 repetitions.
重复30-50个一边一组,做3组
How to: With the cable pulley at the top, and at a moderate to high weight, attach the rope attachment. Holding onto the rope, lower down to your knees several spaces away from the machine. Place the rope slightly behind your head and crunch down toward the ground, rise slowly back up.
方法:将器械拉绳至于顶部,根据砝码重量,拉力重量冲中等到高,抓住拉力绳,将绳拉至膝盖位于器械稍远处,将拉力绳轻轻置于头后方,用腹部力量拉至地面,在轻轻抬起。
Impact: This variation of crunch uses the abs when crunching down and the slow, controlled release back up to the kneeling position. Allows a full range of motion and a greater strain on the lower obliques.
作用:当拉力绳缓慢拉下的,然后慢慢恢复到膝盖位置的时候可以锻炼不同的腹部肌肉。这一系列完整的动作可以很好的锻炼下腹肌。
#7. Leg Lifts/Flutter Kicks
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