健身课堂丨星期一虐腹用这7个动作
2015/6/15 健身
先来说一下虐腹的先后顺序。腹部包括上腹、侧腹和下腹,上腹力量最大,下腹最小,侧腹居中。也就是说下腹最不好练,而下腹正是脂肪堆积最多的地方,也就是肚腩所在。
![](/asp/image.asp?m=0&w=gh_d2b76944268f&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/r6kM9Rhfib4N7Cslyd6UbP04sEUic01g5Vy0AjusU2DzggLibMO2a29npb4ItoicXmr3BFgb1ZvMpXALWWianLHIf9g/0?wx_fmt=jpeg)
因此,练习的顺序是下腹、侧腹,最后是上腹。下腹用仰卧抬腿,侧腹用仰卧转体,上腹用仰卧卷腹等。
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如果你不知道从何练起来,那么下面推荐的7个最经典的腹肌训练动作,再适合不过了!具体见以下图文:
动作1:仰卧举腿起 10-20个
![](/asp/image.asp?m=0&w=gh_d2b76944268f&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/D3bjaHiakNZKpt3CSkRz9nhqNK4fdWx619PaUM2jr8Gmq64w5jZ55nrdRdAGgr09mUYDSj0Eibgo8Bnk00IYKouw/0<br/><br/> http://img41.vccoo.com/refer.php?url=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/D3bjaHiakNZKpt3CSkRz9nhqNK4fdWx619PaUM2jr8Gmq64w5jZ55nrdRdAGgr09mUYDSj0Eibgo8Bnk00IYKouw/0?tp=webp&wxfrom=5/)
动作2:仰卧交叉手碰脚 10-20个
![](/asp/image.asp?m=0&w=gh_d2b76944268f&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/D3bjaHiakNZKpt3CSkRz9nhqNK4fdWx61UKT1hQJFL25bPqP8SqS9qA7VaFmiaq2gEsh0e5mupCJjaRW1koFmaCA/0<br/><br/> http://img1.vccoo.com:801/refer.php?url=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/D3bjaHiakNZKpt3CSkRz9nhqNK4fdWx61UKT1hQJFL25bPqP8SqS9qA7VaFmiaq2gEsh0e5mupCJjaRW1koFmaCA/0?tp=webp&wxfrom=5/)
动作3:坐姿收腿 10-20个
![](/asp/image.asp?m=0&w=gh_d2b76944268f&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/D3bjaHiakNZKpt3CSkRz9nhqNK4fdWx61yR4692DTkzG5cfNKkpxzx0UwoO9qwIRCA3r5kjRtW5n4sicd8qehUMQ/0<br/><br/> http://img81.vccoo.com/refer.php?url=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/D3bjaHiakNZKpt3CSkRz9nhqNK4fdWx61yR4692DTkzG5cfNKkpxzx0UwoO9qwIRCA3r5kjRtW5n4sicd8qehUMQ/0?tp=webp&wxfrom=5/)
动作4:仰卧交替肘碰膝 10-20个
![](/asp/image.asp?m=0&w=gh_d2b76944268f&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/D3bjaHiakNZKpt3CSkRz9nhqNK4fdWx6171YIYHkCiaF98oqSeoD1tFrsvqiaGNIyliaRInvdlxISmvkescJTwGiciag/0<br/><br/> http://img71.vccoo.com/refer.php?url=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/D3bjaHiakNZKpt3CSkRz9nhqNK4fdWx6171YIYHkCiaF98oqSeoD1tFrsvqiaGNIyliaRInvdlxISmvkescJTwGiciag/0?tp=webp&wxfrom=5/)
动作5:仰卧屈膝左右交替碰脚后跟 10-20个
![](/asp/image.asp?m=0&w=gh_d2b76944268f&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/D3bjaHiakNZKpt3CSkRz9nhqNK4fdWx61sfVFsD9jMmK0SAeJibjibcGInj8bYMIy4Vx73O6t38kjiab1hQe1xJBMQ/0<br/><br/> http://img1.vccoo.com:801/refer.php?url=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/D3bjaHiakNZKpt3CSkRz9nhqNK4fdWx61sfVFsD9jMmK0SAeJibjibcGInj8bYMIy4Vx73O6t38kjiab1hQe1xJBMQ/0?tp=webp&wxfrom=5/)
动作6:仰卧举腿卷腹 10-20个
![](/asp/image.asp?m=0&w=gh_d2b76944268f&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/D3bjaHiakNZKpt3CSkRz9nhqNK4fdWx61BnpEJxRm2iac6NGdhwu04KvibQrmIPxE4Cwjnq7R2oI7vGdBZUibkjZyQ/0<br/><br/> http://img41.vccoo.com/refer.php?url=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/D3bjaHiakNZKpt3CSkRz9nhqNK4fdWx61BnpEJxRm2iac6NGdhwu04KvibQrmIPxE4Cwjnq7R2oI7vGdBZUibkjZyQ/0?tp=webp&wxfrom=5/)
动作7:仰卧举腿上半身起 10-20个
![](/asp/image.asp?m=0&w=gh_d2b76944268f&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/D3bjaHiakNZKpt3CSkRz9nhqNK4fdWx61icWdAF4E7jaC8j64bRa3wjn3j0atpof6ib0QwyrwXh2LDZbVnVcgU5sw/0<br/><br/> http://img91.vccoo.com/refer.php?url=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/D3bjaHiakNZKpt3CSkRz9nhqNK4fdWx61icWdAF4E7jaC8j64bRa3wjn3j0atpof6ib0QwyrwXh2LDZbVnVcgU5sw/0?tp=webp&wxfrom=5/)
![](/asp/image.asp?m=0&w=gh_d2b76944268f&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/r6kM9Rhfib4O2upBmoazjs3ZNfmjWov0NibwlTKroj2P8ic8Qz0WVuDbqKB8DUWrDTIXlBXObfichd5JbNgZzNz5Yw/0)
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