A:以做俯卧撑的姿势开始,两脚合拢,两手分开到略比肩宽。弯曲肘部,放低胸部并尽可能地贴近地面,从头部到脚跟保持直线。
B: As arms extend, rotate body into a right side plank, drawing abs in tight, stacking hips and heels and reaching right arm up to ceiling. Return to pushup position and repeat, alternating sides.
B:伸展手臂,同时向右转动身体,转到右侧的时候支撑身体并停止转动,收紧腹肌,夹紧臀部和两脚跟部分,右手臂伸向天花板。回到开始的俯卧撑姿势并换边重复之前的动作。
4 . Alternating Press March
4. 交替伸展运动
Sets: 3,Reps: 20
3组动作,每组重复20次
A: Stand with feet together holding a dumbbell in front of chest with both hands.
A:两脚并拢站直,双手握住哑铃举到胸前。
B: Engage abs and grasp dumbbell with right hand, pressing right arm overhead as left knee lifts in front of hip and left arm lowers by side. Balance for one count, return to start. Repeat on opposite side. That's one rep.
B:收紧腹部并用右手握住哑铃,把右臂伸到头部以上,抬起左膝盖到臀部前面,同时放下左臂到身体一侧。数一下的同时坚持保持平衡,再重新开始。在另一侧做相同动作,这样就完成了一次重复动作。
5 . Med-Ball Slams
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