魔鬼訓練 挑戰王字型腹肌

    練腹肌事件容易事兒,也是件難事兒。因為塑造腹肌的運動無非那麼幾項,學習起來很簡單,但塑造腹肌難點在於如何打造對稱平衡的腹肌,就像一個王字型一樣。

http://img3.2345.com/toolsimg/shenghuobaike/jiaoyou/81/201311251645016391.jpghttp://img3.2345.com/toolsimg/shenghuobaike/jiaoyou/81/201311251645018738.jpga.仰臥姿,下背貼在球面上,雙腳曲膝90度,雙手扶在耳際。b.身體上抬,讓上背離開球面,下背與球面緊貼,註意保持球不移動,動作重覆20下。http://img3.2345.com/toolsimg/shenghuobaike/jiaoyou/81/201311251645019610.jpghttp://img3.2345.com/toolsimg/shenghuobaike/jiaoyou/81/201311251645014104.jpga. 坐在椅子上,雙手往後扶在椅緣,雙腳並攏膝微彎,身體微微後傾。b. 用腹部力量將雙腳往上抬,再緩緩放下,雙腳放下時不可觸地,動作重覆 20 下。http://img3.2345.com/toolsimg/shenghuobaike/jiaoyou/81/201311251645017171.jpghttp://img3.2345.com/toolsimg/shenghuobaike/jiaoyou/81/201311251645023444.jpga. 側臥姿,單手肘撐地並緊貼地面。b. 另一手輔助腹部,利用側腹力量,將身體髖關節撐起離開地面,保持穩定不晃動,緩緩恢復時身體不可碰觸地面,動作重覆 20 下,再換邊進行。http://img3.2345.com/toolsimg/shenghuobaike/jiaoyou/81/201311251645027167.jpghttp://img3.2345.com/toolsimg/shenghuobaike/jiaoyou/81/201311251645029087.jpga. 仰臥姿,雙手伸直緊貼耳際,雙腳緊貼平放地面。b. 利用腹部力量,將雙手與雙腳同時向身體正上方移動,雙手碰到膝蓋,再緩緩恢復至預備動作,動作重覆 15 下。
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