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Old 09-17-2011, 08:17 PM   #1
hjzps1748
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Default “y”型腹肌 美腹新指标

  “Y”指标
  “Y”形是腹外斜肌的形状,ad健腹机价格,通过减脂使腰两侧没有赘肉,而肌肉训练让腹外斜肌形状明显,同时,适当的腹肪覆盖在腹直肌(腹部中间)上 ,遮盖了腹直肌训练后硬朗的线条,使腹部略显圆润的突起。
  “Y”训练要点
  1.动作速度要慢,并将注意力集中在腹部肌肉,体会肌肉收缩。
  2.每周进行3-5次腹肌练习,每次选择2-3个动作,每个动作做15-20次。动作间可休息1分钟。
  3.饭后一个半小时后训练或练完半个小时后进食。
  4.饮食以高蛋白低脂肪低碳水化合物为原则,只进行腹肌练习并不能拥有迷人的腹部,必须配 合有氧运动。
  健身房专业Y训练
  1.悬垂举腿
  双手抓住头上横杠,双臂伸直悬在上面,ad收腹运动机。朝胸部上提双侧膝盖,挤压收缩腹肌的同时吸气,然后放下双腿伸展腹肌。如果双腿抬高的同时扭转躯体,可将 锻炼的重点转至腹斜肌上。
  2.拉力器负重转身
  将拉力器把手调至与腰同高,双手握住拉力器把手,双臂伸直放在身体一侧。保持臀部不动,手臂伸直,转动 腰部,将拉力器把手旋至身体另一侧。用力时呼气,还原时吸气。
  3.仰卧举腿
  头朝上,仰卧在腹肌训练板上,双手握住把手固定身体。双腿并拢伸直,缓慢抬起至臀部离开板面。然后放下 ,但不要使脚触及地面。用力时呼气,还原时吸气。
  4.悬腿提膝
  双臂伸直,ad收腹运动机价格,双手握住双杠支撑身体,将身体悬在空中。双腿并拢,屈腿收腹,将膝盖提起向胸部靠拢。用力时呼气,还原时 吸气。
  5.拉力器屈体收腹
  双手握住拉力器的绳索末端?面部朝下,跪在垫子上,屈肘并保持不动,使身体成弧形向下躬身躯体,收缩腹 肌屈体时要保持腿部与地面垂直。
  家中简易Y训练
  1.屈腿卷腹
  仰卧在垫子上,小腿架在椅子上,使髋关节和膝关节均成90度角。双手放在胸前或脑后,但不要用手拉动头 部。收缩腹肌拉起躯干,保持下背部(腰部)紧贴在垫子上,仅使肩关节离开垫子。用力时呼气,还原时吸气。动 作要缓慢。
  2.坐姿抬腿
  坐在椅子上,膝关节微屈,两脚夹住一本杂志。身体稍向后倾斜。含胸收腹,两膝向胸部靠拢,将杂志抬起。 用力时呼气,还原时吸气。
  3.辅助转身
  借助转椅和桌面进行转身练习,适合在办公室进行。
  4.控腹
  屈肘俯卧在垫子上,用小臂和脚尖支身体,使躯干及腿部悬空,ad收腹运动机价格。保持头、颈、腰在一条直线上。均匀呼吸,保持20~60秒。
  5.健身球坐姿
  最简单的锻炼方法,看电视时坐在健身球上,因为要保持平衡,腰腹肌肉始终保持收紧,达到训 练目的。
  6.转体仰卧起坐
  仰卧在垫子上,双腿并拢屈膝至90度倒放在垫子上。双手放在耳边。收缩腹外斜肌,使上背部抬离地面,同 时挤压侧腹部。用力时呼气,还原时吸气。
  7.侧抬髋部
  屈肘90度,侧卧在垫子上,保持身体在一条直线上,两脚前后分开。收缩腰部肌肉将髋部抬离地面。并保持 20~60秒。
  “Y”字秘诀
  因为腹部脂肪最容易反弹,所以即使练好“Y”型后,如何保持也是一项大事业。除了坚持训练,请把下面几 个秘诀牢记在心。
  1.买很多好看的露脐装,放在最显眼的地方,健身时穿分身训练服,自我激励。
  2.经常进行腹式呼吸。
  3.参加普拉提训练,通过静力控制,塑造腰腹形状。
  4.跳拉丁舞、印巴风情舞,塑造最诱人的腹部。
  5.目前在时尚美眉中流行的喝醋减肥法,已被健身专业人士否定。醋虽然具有一定的脂肪分解作用,但在医 学上,酸性体质也是癌症的诱因。而肌肉训练后,体内有很多酸性物质,需要多吃蔬果、绿茶等碱性物质来中和, 否则会长时间疲劳、乏力。
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Old 09-17-2011, 08:22 PM   #2
yulinsi66
 
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Old 09-17-2011, 11:59 PM   #3
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