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引用 【转载】肚子大了就得锻炼   

2016-06-10 22:14:31|  分类: 默认分类 |  标签: |举报 |字号 订阅

  下载LOFTER 我的照片书  |

腹肌锻炼方法大全 

   

    腹部肌肉主要包括:腹直肌、腹外斜肌、腹内斜肌、腹横肌等,具体肌肉图示和英文名称    腹直肌锻炼时一般都被分成上下两部分,因为一般动作很难同时锻炼整个腹直肌。

    腹外斜肌、腹内斜肌是同时锻炼的,因此只以腹外斜肌为代表。

           


 

(一)腹直肌

1.上腹(腹直肌上部):    

(1) 仰卧起坐 :动作幅度过度,锻炼上腹效果不如卷腹,而且容易伤背、脊柱。仰卧起坐种类很多详情点击进入相关博文。

腹肌锻炼方法大全

(2) 卷腹 :锻炼上腹更安全、更有效,卷腹花样很多详情点击进入相关博文。

腹肌锻炼方法大全

 

 

2.下腹(腹直肌下部):    

(1)仰卧抬腿 :对于上肢力量薄弱的人,抬腿动作放在平板上就比较容易控制。具体技术点击细节查看博文。

    

(2)悬垂抬腿 :相对仰卧抬腿要求有一定手臂、肩的力量才能保持身体必要的稳定性,才能锻炼到下腹。

 

(3)罗马椅抬腿:是比较稳定的一种悬垂抬腿。对于手臂肩力量不够的人来说,是更有效锻炼下腹的方法。

     腹肌锻炼方法大全

(4)双杠抬腿:能帮您提高腹部力量的同时加深腹部肌肉线条的分离程度,但对手臂力量要求很高。
 

(5)垂直举腿:这项运动主要是针对下腹部的。腿始终在垂直位置做提升和降落。

 腹肌锻炼方法大全

     

3.上下腹(整个腹直肌): 

(1)仰卧提臀抬腿  :最简单的提臀抬腿,对于上肢力量薄弱的人是个不错的选择。

腹肌锻炼方法大全

 

(2)悬垂提臀抬腿  :动作幅度要大锻炼DENT: 2em;xds"br>:相" src="http://img.ph.126.net/_ahcMOfpdGjVoWd7Iy8ICA==/3889984178142096685.jpg" real_src="http://s6.sinaimg.cnR="http://bllog腹肌锻炼方法大全

 

(3)

腹肌锻炼方法大全

(4) 你的="TEXT部肢力量薄弱的人是个不错的选择。

腹肌锻炼方法大全

(5)肢力量薄弱的人是个不错的选择。

腹肌锻炼方法大全

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:相le="TEXT-INDENT: 2em;" >(2)&XTbr>&nb用的最广泛 >罗马。而且多,伤背、脊柱。易控:动作幅度要大锻炼DENT: 2em;xds"br>:相" src="http://img.ph.126.net/_ahcMOfpdGjVoWd7Iy8ICA==/3889984178142096685.jpg" real_src="http://s6.sinaimg.cnR="ht94b0100ejly&url=http://s3..sin6ef8ks_orignal/60ad794bg8531d63b6771" >腹肌锻炼方法大全

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(4)&XTbr>&nb >罗马sp;<办法,a>&nbs杠铃哑铃就能完成。而且多,伤背、脊柱。易控:动作幅度要大锻炼DENT: 2em;xds"br>:相9  腹肌锻炼方法大全

:相(三TEXT直肌;" >1.上福憾鞣纫蠖土禗ENT: 2em;xds"br>:相(1"TEXT-INDENT: 2em;" >(2)1.上甘俏欢嗖拍鼙T直肌的.html" .html" ">.jpg" > 

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因为一阿XTbr>&nbbr> 要包括:腹直肌">.jpg" > 

(2) 可进一步l" >对仰卧和耐力。对覶肌最佳综合性br>&的人来说,是更有效锻炼下腹的方法。

  

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