6个经典动作,90%的人都不知道!
2015/6/16 健身
在做这些动作前,先做一点热身运动,把自己的身体拉开了,再针对性练习。
下面6个简单的动作,可以锻炼到全身,尤其是核心。
跟着做起来,可以每个动作1分钟,休息30秒。
1.膝盖往下轻点4个,然后把膝关节往上收起。
(侧面图)
![](/asp/image.asp?m=0&w=gh_d2b76944268f&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/FhN2tZ5iaIjrwial2OeJKm7HeOatgoSkq7BMp8xEd2fbRgMfJjRvrT1N4NhzW84WyVBf7ibv3z3qW2RrWpzgJOaIw/0<br/><br/> http://img91.vccoo.com/refer.php?url=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/FhN2tZ5iaIjrwial2OeJKm7HeOatgoSkq7BMp8xEd2fbRgMfJjRvrT1N4NhzW84WyVBf7ibv3z3qW2RrWpzgJOaIw/0&tp=webp&wxfrom=5/)
(俯视图)
![](/asp/image.asp?m=0&w=gh_d2b76944268f&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/FhN2tZ5iaIjrwial2OeJKm7HeOatgoSkq73kd7rjJA7470IIfwmbqEIEfQicwcfQXdKP1aWejj2HHAydryZtlw87g/0<br/><br/> http://img11.vccoo.com/refer.php?url=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/FhN2tZ5iaIjrwial2OeJKm7HeOatgoSkq73kd7rjJA7470IIfwmbqEIEfQicwcfQXdKP1aWejj2HHAydryZtlw87g/0&tp=webp&wxfrom=5/)
2.假装手里有个球。
![](/asp/image.asp?m=0&w=gh_d2b76944268f&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/FhN2tZ5iaIjrwial2OeJKm7HeOatgoSkq7BVNu7xB7wsglLvefVeTHppsyN5h3syibBwYTXiamAoqtr0MSNlbF55XA/0<br/><br/> http://img51.vccoo.com/refer.php?url=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/FhN2tZ5iaIjrwial2OeJKm7HeOatgoSkq7BVNu7xB7wsglLvefVeTHppsyN5h3syibBwYTXiamAoqtr0MSNlbF55XA/0&tp=webp&wxfrom=5/)
3.下肋骨跟骨盆保持贴地不要晃动。
![](/asp/image.asp?m=0&w=gh_d2b76944268f&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/FhN2tZ5iaIjrwial2OeJKm7HeOatgoSkq7HcPPu6jg7lOrhNMTCa1C271jPcmL2ZZQKK9RDAIBxOHVFnEE2M3K1A/0<br/><br/> http://img51.vccoo.com/refer.php?url=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/FhN2tZ5iaIjrwial2OeJKm7HeOatgoSkq7HcPPu6jg7lOrhNMTCa1C271jPcmL2ZZQKK9RDAIBxOHVFnEE2M3K1A/0&tp=webp&wxfrom=5/)
4.将手尽量往上延伸。
![](/asp/image.asp?m=0&w=gh_d2b76944268f&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/FhN2tZ5iaIjrwial2OeJKm7HeOatgoSkq7V3zvvzWZ5onoeclGnod4W7VC4YbMYoribVPwbuQUTxRAA9WkgLVYaTg/0<br/><br/> http://img81.vccoo.com/refer.php?url=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/FhN2tZ5iaIjrwial2OeJKm7HeOatgoSkq7V3zvvzWZ5onoeclGnod4W7VC4YbMYoribVPwbuQUTxRAA9WkgLVYaTg/0&tp=webp&wxfrom=5/)
5.做的过程中肩胛骨离地。
![](/asp/image.asp?m=0&w=gh_d2b76944268f&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/FhN2tZ5iaIjrwial2OeJKm7HeOatgoSkq7ZIelL7icUD2hLSooQlyG289vgRHWotsGYKmnmibmiaBn0GBcwjt8B2XrA/0<br/><br/> http://img11.vccoo.com/refer.php?url=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/FhN2tZ5iaIjrwial2OeJKm7HeOatgoSkq7ZIelL7icUD2hLSooQlyG289vgRHWotsGYKmnmibmiaBn0GBcwjt8B2XrA/0&tp=webp&wxfrom=5/)
6.臀部大腿后侧跟腹肌的力量共同做功。
![](/asp/image.asp?m=0&w=gh_d2b76944268f&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/FhN2tZ5iaIjrwial2OeJKm7HeOatgoSkq7YjLI9Tzb3VxyQ2hoRiaDUZrTXuz0TN5KmaSN1djo0djfo7aPU7UPEHA/0<br/><br/> http://img51.vccoo.com/refer.php?url=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/FhN2tZ5iaIjrwial2OeJKm7HeOatgoSkq7YjLI9Tzb3VxyQ2hoRiaDUZrTXuz0TN5KmaSN1djo0djfo7aPU7UPEHA/0&tp=webp&wxfrom=5/)
坚持锻炼,你一定能看到不一样的自己。
![](/asp/image.asp?m=0&w=gh_d2b76944268f&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/r6kM9Rhfib4O2upBmoazjs3ZNfmjWov0NibwlTKroj2P8ic8Qz0WVuDbqKB8DUWrDTIXlBXObfichd5JbNgZzNz5Yw/0)
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