如何坐着练腹肌

方法 1

方法 1 的 7:腹肌绕圈

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1
坐在椅子上,姿势保持端正。自下或脊柱向上至头顶要有一种被绳子牵拉着的感觉。双脚落地,与跨同宽,置于体前。
这个动作非常适合开会的时候做,因为做这个动作的时候,你的身体基本保持不动。这个动作主要是靠自己的意念控制肌肉缓慢收缩。动作幅度很小,做的时候可以用桌子或文件夹挡住自己。WH.performance.mark(‘step1_rendered’);

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2
收缩下腹肌肉,坚持3秒后,再收缩右腹肌肉。坚持3秒后,再收缩上腹肌肉。坚持3秒后,再收缩左腹肌肉3秒。
刚开始比较难控制,因为这个动作需要高度的协调性。熟练后,完成的次数就能逐渐增加。

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3
每次练习60秒。休息30秒,然后再重复练习。只要不感觉特别费力,就尽量多做几次。完成最后一组时,试着完成腹肌快速绕圈动作,从下腹腹肌开始依次以最快速度收缩肌肉。

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4
加大练习难度,可以从左到右,或是按时针位置做。如以下腹为时针12点位置,那么上腹就是6点,可以变换练习10点和2点、 9点和3点、8点和4点等。

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方法 2

方法 2 的 7:腹肌前屈

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1
坐在椅子上,背部保持挺直,两腿微张,向外侧伸出。腿越往外伸,身体就越稳定。你可以从椅子脚的位置向外侧伸腿。
接下来的几个动作需要你举臂抬腿。这项运动不适合在工作场所练习,所以要在家里完成。

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2
收缩腹肌。双臂高举,稍微向后弓背。举臂的同时吸气。

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3
身体前屈,臀部微微靠近椅背,同时呼气。双臂落下并伸直,置于体前。

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4
加快练习速度,吸气1秒,呼气1秒。整个动作过程中要让腹肌充分收缩。重复30至60秒,休息片刻后继续下个动作。

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方法 3

方法 3 的 7:侧屈练习

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1
双腿分开外张。双手置于脑后,肘关节外展和头部平行。收缩腹肌。

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2
向右侧摆,用右肘尽量碰到右腿。归位后再左摆,用左肘碰左腿。重复练习30至60秒,呼吸节奏和上一个运动一样,吸气1秒,呼气1秒。
斜腹肌是腹部两侧的肌肉。我们在训练腹肌的时候,常常忽视对斜腹肌的训练。

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方法 4

方法 4 的 7:提膝练习

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1
两腿分开,双手置于脑后,形成基本姿势。充分收缩腹肌。吸气。

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2
提左膝,扭身以右肘碰左膝,同时呼气。扭身时,背部也要保持挺直。恢复基本姿势的同时吸气。

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3
提右膝,扭身以左肘碰右膝,同时呼气。恢复基本姿势的同时吸气。重复练习30至60秒。
如果你有慢性背痛,就不要练习这个动作。完成这个动作需要扭转身体,对塑造腹肌有益,但是对旧病有影响。整个练习过程中,一定要让腹肌充分收缩。

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方法 5

方法 5 的 7:腰肌前屈

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1
双脚分开,双手置于脑后。充分收缩核心肌肉群。

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2
背部挺直,同时身体前屈,用右肘碰左膝。身体前屈的同时呼气,起身恢复基本姿势的同时吸气。

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3
换一侧练习,用左肘碰右膝。重复练习30至60秒。

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方法 6

方法 6 的 7:冲拳(拳击)练习

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1
身体坐直,两腿分开。双臂置于体前。收缩腹肌。

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2
双臂直接向前冲拳,练习1分钟。这项运动可以锻炼手臂肌肉。同时,在整个动作过程中,腹肌需要处于高度紧绷的状态,以保持身体平衡。
这个动作对锻炼腹肌肌群、腰、肩、臂部肌肉非常有帮助,起到减压作用。如果工作让你感到烦躁,可以到储物间找个地方坐下来,收缩腹肌,练习冲拳。

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方法 7

方法 7 的 7:抬腿练习

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1
后退离开办公桌一段距离。椅桌之间至少保持一条腿的距离。臀部靠前贴椅子边坐稳,双腿分开,与跨同宽。

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2
收缩腹肌,尤其是下腹肌。抬右腿离椅子5厘米,伸直右腿。保持2秒。

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3
腿下落距离地面几厘米的时候,再保持至少2秒。右腿收回,恢复与胯部同宽的基本姿势。放松腹部肌肉后,再进行收缩练习。

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4
抬左腿离开椅子,伸直保持2秒,放下后再保持2秒。每条腿重复练习10到15次。
这个动作可以训练下腹肌、腰肌和腹横肌。如果你有慢性背疼的问题,需要向医生咨询是否可以做这个动作。

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