就12个动作,不要你 肚子上有肥肉!

你的腹部肥肉有救了,12个动作,马甲线和搓衣板不出现才怪呢!

Strong abs not only look great, they alsohelp you perform better at sports, lift more weight in the gym, maintain goodposture and even prevent back pain. So how do you get them without endlesscrunches?

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有些人腹部有着诱人的肌肉线条和形状,但是,除了这些表面现象之外,还有很多我们并不知道,但对于日常工作和生活极为重要的功能。金玉其外的背后,但愿看了这篇文章的你,没有败絮戏中,而应该做的是打造自己的腹部肌群,这样穿起紧身衣服才能更加有型,你的牛仔裤也不会那么紧绷,勒的肚子上都是红红的印记。此外,腹肌肌肉还有很多你意想不到的作用,比如在你平时的走路、跑步和一项需要腰部发力的动作时,腹部肌群如果发达,可以起到积极有效的帮助,表现的更加完美,再有,腹部肌群对于你能否举起你的女朋友,能付获得“啪啪啪”的快感,能否防止腰痛不适等问题,都有显著的改善,死磕猪带给你的是全新的体验,再也不用你无休止做枯燥无味的仰卧起坐,何况仰卧起坐对于脊柱的伤害是巨大的,就这一问题,我会在后面的章节中加以介绍,这里主要与爱智求真的你分享一些简单易行的改善腹部形态的方法。

Try any or all of these ab movesindividually, as an add-on to your workout or all together as an abs-centriccircuit. If you’re performing them as a circuit, do one set of each movsequentially with 15 to 30 seconds in between exercises, repeating the fulcircuit up to three times total. And remember: Amazing abs begin in thekitchen, so it’s crucial to pair these moves with a healthy diet (and a gooddose of fat-torching cardio).

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以下12种腹部改善方法,你可以练习其中任何一个动作、亦或是把12个动作串联起来起来练习,或者把这些动作中的某一个和某几个在其它一些大强度练习结束后,作为辅助练习手段,还可以直接把12个动作,作为你突破腹部肥肉的突击训练方法。例如最后一种选择方案,你可以把所有动作做三组,每组包含所有动作,每个动作之间间隔的时间可以15-30s,每次练习的时间控制的40s之下,此外值得注意的是,你除了这些以外,最应该留意的,就是你每天摄取的食物种类和卡路里的多少,好的方法背后,一定需要合理的饮食加以辅助。

1、BIRD DOGBuild better core strength in both your absand lower back (in addition to your glutes and thighs) when you do the birddog.

这个动作可以使得你腹部主要肌群和下肢(臀部和大腿)肌群得到充分的练习。

HOWTO DO IT: Begin on hands and knees with your hands positioned under shouldersand your knees directly under hips. Engage your abs and extend right leg behindhip as left arm extends by ear, palm facing down. Return to start, keeping yourtorso as steady and still as possible during the entire exercise. Do three setsof 20 alternating reps.

你的双手和双肩都需要在刚开始时,支撑地面同时与肩部和臀部垂直,左手伸展的同时你的右腿也同时伸展,到达与背部同在的平面之后,复原,在整个动作进行过程中,你的躯干需要保持稳定不动。(3sets 20reps)

2、MOUNTAIN CLIMBERS

Pump up the cardio while activating yourabs with this multi-tasking, calorie-blasting move.

这是一个高频率激发你腹部核心肌群的的练习,可以说是燃脂魔鬼运动之一。

HOW TO DO IT: Begin in a full plank

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position with arms extended under shoulders and legs extended straight withfeet hip width and abs drawn in tight (body should create a diagonal line frohead to heels). Quickly bend right knee into chest (without rounding back) thenimmediately return to start. Do 3 sets of 20 quick (almost at a running pace)alternating reps.

如何做呢?起始位置呈俯卧撑姿势,双脚、臀部和肩部,保持舒服的宽度。感觉腹部肌群牵拉大腿,头部与脚跟三点连城一个面。,快速的把你的右腿收回胸部,(不要弯曲躯干),然后快速收回,紧接着另外一条腿,交替进行(29reps、3sets),要和跑步速度一样快。

3、BOAT POSE

This exercise is harder than it looks!Build strength, stamina and flexibility all at the same time with thichallenging move that comes to us from yoga.

首先需要强调,这个动作并非看起来那么简单,这个动作的原型来源于yoga,但是该动作对于你的柔韧性、耐力和力量的影响是极其重要的。

HOW TO DO IT: Begin seated, balancing onyour butt with your knees bent into chest. Keeping your spine naturallystraight, extend your legs and hinge slightly back (avoid rounding your spineengaging your abs to lift your legs until body resembles a letter V with armsextended on sides of thighs. Make it easier by keeping knees bent in V positionf needed. Hold for 30 to 90 seconds. Do three sets.

取坐姿为开始姿势,膝盖屈曲与胸部尽量接触,同时你的脊椎保持正常的生理曲度,稍微伸展你的小腿,双手放于大腿两侧但是不要用力,保持V字(30-60s,3sets组)


4、SIDE HIP RAISE

这是传统腹部肌群训练方法一种补充,你可以想到,这样的动作对于你内外斜肌发展有多大好处。

HOWTO DO IT: Begin lying on one side, with your bottom elbow bent under yourshoulder and your legs extended straight with hips and heels stacked and yourtop hand on your hip. Engage your abs and lift your hip off the floor and pressup into a side plank position. Lower your hip lightly to the floor and thenimmediately repeat. Do three sets of 12 reps on each side.

侧身躺在地面,用一侧的肘关节支撑地面,头部到脚跟在斜面上是一条直线,提起你的臀部,使得臀部从离地面比较近的一侧,到原理地面的一侧,其它部分不变(3sets组,12reps每组12次)

5、HOLLOW ROCK HOLD

.该练习对于腹部肌群的耐力和力量的发展尤为重要,由于是等长收缩,所以对于腹部肌群的持续控制、脂肪燃烧和本体感觉发展益处颇多。

HOWTO DO IT: Begin lying face up with legs fully extended and arms overhead, onepalm stacked on top of the other. Engage your abs and round your spine, liftingyour head, neck, shoulders and legs off the floor to make a C shape with yourbody. Your arms should stay extended by ears. Hold for five to 15 seconds, andthen return to start. Do three sets of five to eight reps.

双手和双脚相对伸展,俯卧位与地面,一只手放于另一张手上方,发力起始于腹部,使得你的躯干屈曲,使得两头的部位都提起,形成C的形状,保持15s(3sets 5-8reps)

6、REVERSE CRUNCH

This move effectively targets the abdominalwall, with an extra emphasis on the lower region (often referred to as thelower abs).

由于此姿势的发力点是有腹部下发开始的,腹部上方接近胸部的位置作为固定点,因此对于腹部下方肌群的刺激很大。

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HOW TO DO IT: Begin lying face up with yourarms extended by your sides and your knees at a 90-degree angle above hips.Draw your abs into your spine and lift your hips and lower back off the floor,tucking your knees in toward your chest. (Use your arms to help lift yourhips.) Slowly and with control, lower your back and hips to the startinposition. Do 3 sets of 15 reps.

俯卧位,你的双手放于你的身体两侧,膝盖屈曲90°,体会腹部下方发力,逐步举起你的臀部和下肢,使得你的胸部被膝盖碰触,动作速度不要过快、整个过程都要感觉腹部肌肉在受力。(3sets13reps)

7、BEAR CRAWL

This MMA-style move may not look like it’sdoing much for your abs, but it will have your core muscles activated likecrazy while also pumping up your heart rate and chiseling your arms, shoulders,legs and glutes, too.

这个运动并不好看,但是的的确确有利于你腹部肌肉的发展,你见过爬行类动物,哪一种动物的肚子听得很大,并没有吧!无论对于你的腹部肌群或者是心脏和四肢肌群的发展帮助都是巨大的。

HOWTO DO IT: From an all-fours position with your toes tucked under, engage yourabs and lift your knees slightly off the floor. Your hips should stay in linewith your shoulders. Keeping your shoulders and hips in a straight line, take astep forward with your left hand and left foot. Immediately repeat on the rightside. Crawl forward as quickly as possible with good form taking 20 “steps”forward at a time. Try up to three sets.

四肢朝地面,脚跟离地面,发力依旧是从你的腹部发力开始,大队肌群是被带动前行,就像是轻巧的藏羚羊,捯饬肩部和臀部在一条直线,二十步一组,3sets。

8、BICYCLE CRUNCH

A twist on the traditional crunch, theraised leg position in this move makes it impossible to cheat by using theglutes or legs, which can help deepen the contraction of the abdominal wall.

这个练习在很多无器械练习都有用到,它有利于刺激腹肌的深层肌群。

HOW TO DO IT: Begin lying face up with yourknees bent at 90 degrees over your hips and your hands clasped behind yourhead. Exhale and round your spine, lifting your head and shoulders off thefloor. Twist your torso and draw your left knee in so that your right elbowtouches it. Twist the opposite way so that your left elbow meets your rightknee. Continue alternating sides for three sets of 15 reps (both sides equalsone rep).

俯卧位,面部朝上,膝盖屈曲90°,双手交叉放于脑后,呼气的同时拧转你的躯干,双脚、头部和一侧的大腿呈对角线运动,使得你的有膝盖和触碰到左肘部关节,交替运动(3sets、15reps)

9、V-UPS

This advanced move is a challenge for theabdominals and requires some flexibility, so feel free to modify by bending theknees as much as needed to build strength and mastery.

这个姿势需要你用到腹部肌群,同时要有一定的柔韧性,膝盖轻微的屈曲、躯干保持直立,你需要通过不断的练习达到熟悉这个姿势。

HOWTO DO IT: Begin lying on your back with your arms extended overhead and yourpalms facing up and legs out straight with your feet hip-width apart. Engageyour abdominals and sit all the way up into a V position, lifting your legs andtrying to touch the tops of your feet with your fingertips. Lower with controlback to starting position. Try up to three sets of 10 reps.

双腿和双臂,向着相反的方向延伸,躺在地面上,双脚跟、肩部、双手和臀部的宽度适宜,发力的部位是你的腹部,快速形成V型,你的手掌尽量句触碰脚跟,之后缓慢下降。(3sets、10reps)

10、STANDING ROTATIONAL

CHOPThis functional exercise works theabdominal muscles and lower back together, with an extra emphasis on theobliques.

该功能性练习主要集中于腹部肌群、下背部和斜方肌等部位。

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HOW TO DO IT: Begin standing with your feetwide and your knees slightly bent, holding onto the handle of an anchored cableor resistance band with your arms extended out in front of your lower chest.Brace your abs tightly and begin to move your arms across your torso from side toside, keeping your hips steady while rotating your torso through the shoulders.Do four sets of 15 reps (two sets on each side).

起始姿势同上,但要求膝盖微微弯曲,防止在扭转过程中磨损,双手拉住弹力带的一端,放于胸前,收缩腹部、开始慢慢的移动,转体,但要保持臀部面不发生转动,(4sets、15reps)

11、ONE-ARMED FARMER’S

WALKIt may not look like an abs move, but thissingle-arm variation of the farmer’s walk exercise will have your core musclesworking overtime to stabilize your spine with every unevenly weighted step.

这个姿势源于农民提水的姿势,虽然看似这个运动中没有腹部肌肉在发力,但是细心的你会发现,当你单侧负重前行时,你躯干为了维持直立,势必会用到腹部肌群,这样腹部肌群始终在你运动的每一步中,保持的等长收缩,给予肌肉持续不断的刺激。

HOW TO DO IT: Stand with your feet underyour hips, holding a dumbbell or kettlebell to the side of your body with yourpalm facing in. Keeping your back tall, abs engaged and shoulders square. Takefive steps forward, turn around and take five steps back to start. That’s one rep.Do three sets of five reps on both sides.

学者农民挑水,哪一个油桶或者家里的水桶,提起与身体一侧,保持身体正直,你的双肩、髋关节和腹部肌群都有紧张感觉,左右各走六步,交替进行,每一册都要做到3-5sets。

12、BURPEE TUCK JUMPThis advanced double whammy abs move is notonly a dynamic way to work the core, it’s also a killer way to blast off majorcalories to help reduce body fat fast.

该动作无疑是击溃腹部肥肉最为有利的方法,一方面动态发力伴随在肌肉活动的每个阶段,肌肉都在做超等长收缩,而这种收缩方式无疑对于腹部肌肉的刺激和脂肪的燃烧是最为有利的。

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HOW TO DO IT: Begin standing with your feethip-width apart and your arms by your sides. Squat down to the floor and placeyour hands under your shoulders. Jump your legs back into a full plankposition, bracing your abs tightly and immediately lower into a push-up. Thenjump your feet back into a squat position and swing your arms up andimmediately jump straight up, tucking your knees into your chest. Land in asquat position and repeat as quickly as possible with good form. Do three setsof five to 10 reps.

开始位置是站立形式的,接着你的髋关节屈曲,你的双手放于身体前侧,快速呈现俯卧撑的形式,紧绷你的腹部肌群,迅速进行一组俯卧撑,接着双脚扥地,屈曲髋关节,双手用力撑地,身体快速直立,双腿发力,向上跳起,使得你的胸部和双膝在最高点接触,重复速度尽可能的块,(10reps,3sets)

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期待下期更新,更有好玩的等你……



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