G***a
发帖数: 27294 | 1 (1) 先高抬腿跑，或者sprint１０min，或者跳绳热身－－－微出汗 |
G***a
发帖数: 27294 | 2 (2) Standing Oblique Twists
Muscles targeted: internal and external obliques
Start in a standing position with your legs hip width apart.
Tense your abdominal muscles.
Raise your right knee up towards your chest while you twist your torso to
the right.
Lower your right leg back down, lightly touch the floor with your foot and
then repeat the movement with the same side. Do this for 15-20 reps.
Switch and work the left side.
【在 G***a 的大作中提到】
: (1) 先高抬腿跑，或者sprint１０min，或者跳绳热身－－－微出汗
|
G***a
发帖数: 27294 | 3 (3) Back Extension on Mat
Muscles targeted: erector spinae, back extensors
ie face down on your front.
Extend your arms straight, keeping them by the sides of your head.
While keeping your hips intact with the floor, raise your upper body upwards
. Return to starting position and repeat. Do 12-15 reps.
【在 G***a 的大作中提到】
: (2) Standing Oblique Twists
: Muscles targeted: internal and external obliques
: Start in a standing position with your legs hip width apart.
: Tense your abdominal muscles.
: Raise your right knee up towards your chest while you twist your torso to
: the right.
: Lower your right leg back down, lightly touch the floor with your foot and
: then repeat the movement with the same side. Do this for 15-20 reps.
: Switch and work the left side.
|
G***a
发帖数: 27294 | 4 (4)Opposite Arm and Leg Lifts
Muscles targeted: erector spinae, back extensors
Lie face down on the floor.
Extend your arms straight by the sides of your head.
While keeping your hips intact with the floor, raise your right arm and left
leg up towards the ceiling at the same time while keeping your hips intact
with the floor.
Return to starting position.
Alternate by raising your left arm and right leg up towards the ceiling at
the same time while keeping your hips intact with the floor.
Do this
【在 G***a 的大作中提到】
: (1) 先高抬腿跑，或者sprint１０min，或者跳绳热身－－－微出汗
|
G***a
发帖数: 27294 | 5 Side ups
Muscles targeted: internal and external obliques
Lie straight on your right side. Hold your body up by standing your right
arm up while resting on your right forearm.
While keeping your legs together, thrust your right hip off the floor.
Return to starting position and repeat again for 10-15 reps.
Change sides and repeat this movement with your left side.
【在 G***a 的大作中提到】
: (1) 先高抬腿跑，或者sprint１０min，或者跳绳热身－－－微出汗
|
G***a
发帖数: 27294 | 6 Reverse Crunch
Muscles targeted: rectus abdominis
Lie with your back on the floor. Place your hands by your sides with palms
down on the floor.
Bring your knees in towards your chest until they're bent to 90 degrees,
with feet together.
Tense up your abs and curl your hips off the floor.
Lower and repeat for 15-20 reps.
Use your abs to lift your hips rather than swinging your legs and creating
momentum.
练下腹部的终级方法
【在 G***a 的大作中提到】
: (1) 先高抬腿跑，或者sprint１０min，或者跳绳热身－－－微出汗
|
G***a
发帖数: 27294 | 7 Modified Sit-ups
Muscles targeted: rectus abdominis
Lie with your back on the floor.
Bend your knees and keep your feet flat on the floor. Do not make the
mistake of holding down your feet with it hooked underneath straps or have
someone hold your feet. Not only does this mistake cause harmful stress to
the lower back, it does not effectively activate the abdominal muscles.
Curl up and forwards with your upper body while keeping your feet heavy on
the floor.
Lower your upper body to the starting
【在 G***a 的大作中提到】
: Reverse Crunch
: Muscles targeted: rectus abdominis
: Lie with your back on the floor. Place your hands by your sides with palms
: down on the floor.
: Bring your knees in towards your chest until they're bent to 90 degrees,
: with feet together.
: Tense up your abs and curl your hips off the floor.
: Lower and repeat for 15-20 reps.
: Use your abs to lift your hips rather than swinging your legs and creating
: momentum.
|
G***a
发帖数: 27294 | 8 以上每个动作１５个一组
【在 G***a 的大作中提到】
: (1) 先高抬腿跑，或者sprint１０min，或者跳绳热身－－－微出汗
|
r*******s
发帖数: 116 | 9 不厚道的说一句，俺是靠clarins瘦身霜减下来的腰腹。。。 |
T****r
发帖数: 4006 | |
n**m
发帖数: 7872 | 11 好全啊，图文并茂的！
2很管用，对我来说。可以配合出拳。1-2 punch，kick-boxing里面比较多吧。腰腹手臂都有好处。
还有一个管用的：小时候广播体操的体侧运动。
我比较饭strech，嘿嘿。 |
l******l
发帖数: 2679 | 12 与其说是减腰侧的运动，还不如说是增强侧腰肌的运动。
【在 G***a 的大作中提到】
: (1) 先高抬腿跑，或者sprint１０min，或者跳绳热身－－－微出汗
|
d*3
发帖数: 22 | 13 公主的图很简单易懂阿！
我也贡献个gym里学的，就是躺在垫子上腿蹬自行车，上身微微抬起随着腿蹬的动作左
右twist。很像2的动作，但是是仰面躺在垫上...没找到图，希望大家能够明白？ |
v*******l
发帖数: 366 | 14 clarins要配合运动才有效吧...我现在也有在用的.. |
