(ZT)9个有效动作练就性感腰腹/5分钟收腹法

拥有平坦、性感、没有赘肉的腰腹,是健康瘦身的第一步!是拥有自信、快乐夏天的开始!
  夏天为我们准备了低腰裤、露脐装、比基尼,我们为夏天准备性感腰腹。
  和体重计相比,我们更需要一个卷尺和一面镜子。量一下腰围、然后在镜子前放松身体,从正面看一看腰部的凹线是否流畅,再从侧面看一看腹部线条有没有凸出。每一次长胖都是从腰腹开始,因为体内如果有了多余的脂肪总是最先囤积在腰腹部。每一次减肥也都是从减掉腰腹部的赘肉开始,因为腰腹部的脂肪是最容易也是最快被减掉的!

  现在就行动,跟随我们特别推荐的9个有效动作,练就你的性感腰腹!

下腹练习:站姿。用爆发力向上抬左腿,收紧腹部的同时向外呼气。做15个,换侧重复,共做2组。


侧腰伸展:站姿,双腿分开。屈膝,左手手臂带动上身向右侧弯曲,抻拉侧腰。做15个,换侧重复,共做2组。



夹腰肌训练:站姿。用爆发力向上提左膝,收紧腹部的同时向外呼气。做15个,换侧重复,共做2组。


屈膝侧移:站姿,双腿分开。屈膝,保持下肢稳定,以腰部的力量带动上身左右移动15次。


坐姿屈膝:坐姿。双臂撑在身体两侧,肩部放松。双腿并拢,吸气,屈膝拉向腹部,吐气收紧腹部。保持动作缓慢,做15次。


交叉踢腿:坐姿。双臂稍向后支撑在身体两侧,肩部放松。双腿交替伸直和回勾。保持动作缓慢。做15次。


上体卷腹:平躺。双手放在耳侧。双腿上举交叉成剪刀。颈部放松,腹部用力,卷腹,抬起头、颈,维持10秒,放松。做15次。

下体卷腹:平躺。双手放在体侧。头、颈、肩、背保持不动,双腿上举,利用下肢的力量卷腹,维持10秒,放松。做15次。

侧腰平衡:侧躺。左手和双脚支撑起身体,收腹保持身体的静态平衡,维持10秒后放松,做15次,换侧重复。
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  私教提示
  屈膝:站姿练习时屈膝可以保护膝关节;
  呼气:收腹的时候将腹腔内空气大力呼出,有利于锻炼深层腹肌;
  15个:腹部练习的关键是动作要到位,而且需要适当的停顿,最好以15个动作为一组,每次做2~3组。



最后这个分钟收腹法,试过,别看躺着不动,腹部肌肉很吃力,到后来我居然觉得很累!!

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