作者:值友2897014658
夏天即将来临,想要拥有结实的腹肌或者是漂亮的马甲线,首先要做的就是在减脂的基础上进行规律的腹部训练,减脂是为了减掉腹部多余的脂肪,腹部训练可以让腰腹部变紧致。
减脂+腹部训练看似简单,坚持下来并不轻松。接下来在整个努力的过程中,让我们来调整好心态,动起来吧!
动作一 提膝碰肘
双手轻放在耳朵旁边,双脚分开站立,左膝抬高,俯身同时身体扭转,挤压腹部,用手肘去触碰对侧膝盖
![](https://p0.ssl.img.360kuai.com/t011985fe979ed2b372.gif)
动作二 登山跑
俯撑在垫子上,手肘微屈,上身放平,交替提膝,膝盖向胸部靠近,腹部绷紧带动大腿向前提,注意臀部不要抬太高。这个动作能锻炼腹部核心肌肉以及臀腿,其燃脂和心肺功能也是非常好的。
![](https://p0.ssl.img.360kuai.com/t011445560e104e3576.gif)
动作三 俯卧膝碰肘
俯撑在垫子上,手肘微屈,上身放平,微微侧身提膝,挤压腰部侧边肌肉,这个动作可以紧致腰腹两侧,消除赘肉。
![](https://p0.ssl.img.360kuai.com/t0105ec7e9fb470efe0.gif)
动作四 俄罗斯转体
坐在垫上,双腿屈膝抬起,脚离地,腹部紧绷保持稳定,转动双肩带动手臂移动挤压侧腹,转身呼气,回正吸气。
![](https://p0.ssl.img.360kuai.com/t01753eea373ea17365.gif)
动作五 卷腹摸膝
平躺在瑜伽垫上,屈膝,双腿微微分开,双脚踩实,双手扶在大腿上,用腹肌的力量将肩部和上背部卷离地面,在双手触摸到膝盖后,缓慢回到起始位置,摸膝时,下背部保持紧贴地面,双臂始终伸直,摸膝时呼气,下落时吸气。
![](https://p0.ssl.img.360kuai.com/t018c1f6177d40d8f88.gif)
动作六 仰卧交替摸脚
腰部贴地,下颚紧贴脖子,骨盆不动,移动双肩手去触碰脚后跟,锻炼上腹部以及侧腹。
![](https://p0.ssl.img.360kuai.com/t0105032ea8d874e499.gif)
动作七 空中蹬单车
躺在垫子上,上半身抬起。双手放在身体两侧,将腿抬起与地面呈30度角,双腿交替屈伸,缓慢进行登自行车的动作,锻炼下背部和下腹部。
![](https://p0.ssl.img.360kuai.com/t01fe497ca7eb16405e.gif)
动作八 动态臀桥
平躺在垫子上,屈膝双腿分开与肩膀同宽,双脚踩实。双手放在臀部两侧。吸气,抬高大腿臀部和背部,在最高点停顿后还原。
![](https://p0.ssl.img.360kuai.com/t01d0f3a15440f1dc87.gif)
动作九 俯卧开合跳
从俯卧撑准备姿势开始,身体呈一条直线上半身保持固定,收腹弹起身体,落地时双脚与肩同宽,然后再以同样的方法跳回初始位置,如此往复。
![](https://p0.ssl.img.360kuai.com/t01d1e54b7c6e1af1fc.gif)
动作十 平板支撑
屈肘,小臂与前脚掌撑地,身体呈一条直线,注意不要塌背、抬臀。
![](https://p0.ssl.img.360kuai.com/t012b52673166ce4a3e.gif)
10个动作为一组,每个动作30秒,每个动作完成可休息10秒,一天完成2-3组即可。
运动完后一定要拉伸,拉伸的话动作可以多做几遍,不然第二天腹部酸痛可就遭老罪咯!
腹部拉伸
腿部贴地,双手撑在两侧,眼睛看向前方,充分拉伸腹直肌
![](https://p0.ssl.img.360kuai.com/t01d4fb709ec7fb0864.gif)
伸展
臀部向后向上,腹部收紧 背向下压双手向前伸展,拉伸背阔肌腹直肌。
![](https://p0.ssl.img.360kuai.com/t013cf0e091980f9ef2.gif)
在训练过程中,要在保证动作质量的前提下完成每一次动作,速度不要过快,根据自己的节奏来做到由目标肌肉主导发力完成动作,只有这样才会提高整体的训练效率。
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