十五个徒手动作，在家虐出公狗腰！
运动健身知识2016-10-30 16:58:26阅读(301)评论(0)只需一张瑜伽垫就能练腹肌资深教练亲授虐腹的15个动作每个动作20秒，动作间休息10秒连续做完15个动作为一组，每次做三组1.仰卧卷腹下背部紧贴训练垫发力时吐气▼http://img.mp.itc.cn/upload/20161030/50868f808e1c4a91aef9b74003f98876.jpg2.仰卧交替摆腿主要刺激腹肌下半部▼3.倒V字支撑向上时吐气，向下时吸气▼http://img.mp.itc.cn/upload/20161030/13ebd5a1a76e4438bcfb742bdefbbfdf.jpg4.张臂触脚展开时腿要伸直▼http://img.mp.itc.cn/upload/20161030/61e6d18093da47d5973db8fbcabeedd7.jpg5.侧身核心训练可以练习到腹外斜肌注意屁股不要太低或太高▼http://img.mp.itc.cn/upload/20161030/4a79af02b2004401bdc861f8e961efb3.jpg6.对侧手肘触膝可以刺激腹外斜肌▼http://img.mp.itc.cn/upload/20161030/5f5cbc9b761948c1b157b43cad67f0b2.jpg7.换边做手肘触膝▼http://img.mp.itc.cn/upload/20161030/cb10c6c586064c1bb8a733bf3600bc3a.jpg8.双侧交替肘触膝注意脖子不要向上用力▼http://img.mp.itc.cn/upload/20161030/f386677103a648f59207cd00b77a43e1.jpg9.侧边交替摸膝▼http://img.mp.itc.cn/upload/20161030/98f73d7eaeba42efadb2b39b3513982d.jpg10.仰卧抬腿触足向上时吐气，向下时吸气▼http://img.mp.itc.cn/upload/20161030/e4898345c9704e34ba72c0ed9e261a54.jpg11.腹肌静止练习▼http://img.mp.itc.cn/upload/20161030/72b33d920bf7414da6f8551f91eaa9bf.jpg12.俄罗斯转体▼http://img.mp.itc.cn/upload/20161030/e629d3bf881b4ecaaf2451996cd50481.jpg13.平板撑屈膝注意骨盆后倾，腹部收紧▼http://img.mp.itc.cn/upload/20161030/b5cacc80108c4decb0879b1a0d8be4d5.jpg14.腹部肌肉拉伸▼http://img.mp.itc.cn/upload/20161030/f2f36003517a44929bb80455dd56f93e.jpg15.拉伸下背部肌肉▼http://img.mp.itc.cn/upload/20161030/9de7ddd0a95b4c408e478e858ca900f5.jpg
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