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很多人觉得线条分明的六块腹肌非常有魅力,但并非每个人都有能力购买昂贵的健身器材,或是办一张健身房会员卡。幸好还有很多腹部运动不需要器材,只需要利用自身重量和地心引力作为阻力。只要按照以下步骤,不需要倾家荡产,也能拥有你梦寐以求的雕刻般的腹肌。
须知事项
- 针对上腹和下腹以及斜方肌,每周至少要做1-2次核心练习,或每周保证做5-6次。
- 通过做有氧运动和选择低热量的饮食,包括瘦肉蛋白、大量水果和蔬菜以及大量的水,可以减少腹部脂肪。
- 通过运动日记、运动前后的照片和腰围测量来跟踪自己的进度,给自己加油打气。
步骤
- 锻炼整个腹部。想拥有六块腹肌,就得锻炼上腹、下腹和腰侧(斜腹肌)。[1] 没有一项运动能涵盖整个腹部,你必须分别锻炼各个部位。从下面的运动开始做起。
- 锻炼下腹。人们普遍认为这个部位最难锻炼,需要最多的关注。[2] 试做以下针对下腹的运动:
- 锻炼上腹。上腹肌肉就在胸骨正下方。你必须锻炼它们,才能练出结实的六块腹肌。[7] 以下是针对上腹的运动。
- 锻炼侧腹肌。最后,锻炼斜纹肌同样重要。如果你忽略了它们,核心肌群的力量就会不平衡,导致六块腹肌看起来很奇怪或畸形。[11] 这里有些运动可以帮助锻炼侧腹肌。
- 侧弯:站直,双脚打开至与肩同宽。双手放在腰上,上半身慢慢地往右侧弯腰。回到起始姿势,然后往左侧弯腰。想做更剧烈的运动?你可以把双手放在身体两侧,分别握着重物(例如一壶水),然后慢慢弯腰。[12]
- 侧卷腹:仰卧,双腿往上抬起,膝盖弯曲到45度,分开双腿至与臀部同宽。你可能发现躺在长凳等平坦表面上,更容易做这些动作。双手置于头后,用核心肌群的力量将头和肩膀抬离地面,右手肘触碰左膝盖。回到起始姿势,重复上述动作,改用左手肘触碰右膝盖。抬起身体时呼气,回到起始姿势时吸气。
- 斜纹肌转体(俄罗斯转体):平躺在地上,屈膝,双脚放在重物下。将上半身抬离地面。手臂彻底伸直,与身体呈直角,一边呼气,一边将身体转向其中一侧。吸气,回到起始姿势。重复上述动作,但转向另一侧。想做更剧烈的运动?那就一边举着重物(例如一壶水、一袋面粉或一本大辞典),一边做出上述动作。
- 做平板支撑。这项运动对锻炼腹肌十分重要,因为可以同时锻炼所有腹肌,还有其它许多肌群。[13] 做出俯卧撑的姿势,用手肘支撑身体,不要用手。保持身体挺直,别让臀部往下垂。尽量撑久一些。广告
小提示
- 如果你需要减掉很多腹部脂肪,先着重饮食和有氧运动。成功减肥后,才开始锻炼腹肌,以免锻炼的腹肌都在脂肪层底下,白费心机。
- 做不同的运动,让身体猜测下一步是什么,否则你很快就会感到无聊,然后半途而废。
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警告
- 不要运动过度,你的目标是一直运动到肌肉有灼热感,而非疼痛。
- 做仰卧起坐时,用双手支撑头部,以免拉伤脖子。
- 所有腹部运动都应该在运动垫上进行,以免伤到后背。没有运动垫?那就铺一两张毛毯。
- 锻炼下腹时,确保后腰紧贴地面,以免伤到背部。
- 展开新的饮食和运动计划前,请先咨询医生(尤其是如果你本来就有病在身)。
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参考
- ↑ http://www.build-the-body.com/ab-workout.html
- ↑ http://www.best-abs-exercises.com/lower-abdominal-exercises.html
- ↑ http://www.realsimple.com/health/fitness-exercise/workouts/lower-abdominal-exercises/move-4-scissors
- ↑ http://www.best-abs-exercises.com/lower-stomach-exercise.html
- ↑ http://www.realsimple.com/health/fitness-exercise/workouts/lower-abdominal-exercises/move-6-torso-twist
- ↑ http://www.webmd.com/back-pain/lower-back-pain-10/slideshow-exercises
- ↑ http://www.chunkfitness.com/exercises/ab-exercises/upper-ab-exercises
- ↑ http://www.chunkfitness.com/exercises/ab-exercises/upper-ab-exercises/crunches-flat-surface
- ↑ http://www.sixpackfactory.com/raised-leg-crunch/
- ↑ http://www.best-abs-exercises.com/upper-abdominal-exercise-for-tummy-toning.html
- ↑ http://www.leanitup.com/best-oblique-exercises-to-get-ripped-up-abs/
- ↑ http://www.popularfitness.com/exercise/obliques-abdominals.html
- ↑ http://healthmeup.com/news-diet-fitness/abdominal-exercises-all-you-need-to-know-about-the-plank/20545
- ↑ http://sportsmedicine.about.com/od/abdominalcorestrength1/qt/plank.htm
- ↑ http://sportsmedicine.about.com/od/abdominalcorestrength1/qt/plank.htm
- ↑ http://www.health.harvard.edu/newsweek/Abdominal-fat-and-what-to-do-about-it.htm
- ↑ http://health.usnews.com/health-news/blogs/eat-run/2013/09/03/5-exercises-to-lose-belly-fat-and-build-sexy-abs
- ↑ http://www.health.harvard.edu/newsweek/Abdominal-fat-and-what-to-do-about-it.htm
- ↑ http://www.mensfitness.com/weight-loss/burn-fat-fast/101-ways-lose-your-gut?page=2
- ↑ http://www.health.harvard.edu/newsweek/Abdominal-fat-and-what-to-do-about-it.htm
- ↑ http://www.forbes.com/sites/jennifercohen/2012/03/27/6-ways-to-burn-your-belly-fat-fast/
- ↑ http://greatist.com/health/healthier-dessert-recipes
- ↑ http://www.fitday.com/fitness-articles/fitness/strength-training/four-reasons-you-should-be-using-protein-for-muscle-building.html# b
- ↑ http://www.webmd.com/food-recipes/guide/myplate-food-groups-and-portions
- ↑ http://www.mensfitness.com/weight-loss/burn-fat-fast/101-ways-lose-your-gut
- ↑ http://www.choosemyplate.gov/food-groups/downloads/TenTips/DGTipsheet1ChooseMyPlate.pdf
- ↑ http://www.webmd.com/food-recipes/guide/myplate-food-groups-and-portions
- ↑ http://www.forbes.com/sites/jennifercohen/2012/03/27/6-ways-to-burn-your-belly-fat-fast/
- ↑ http://www.mensfitness.com/weight-loss/burn-fat-fast/101-ways-lose-your-gut?page=3
- ↑ http://www.webmd.com/diet/news/20100823/water-may-be-a-secret-weapon-in-weight-loss
- ↑ http://www.webmd.com/diet/news/20100823/water-may-be-a-secret-weapon-in-weight-loss?page=2
- ↑ http://www.muscleandfitness.com/workouts/workout-tips/8-cardio-tips-burn-fat
- ↑ http://livehealthy.chron.com/easy-cardio-ideas-3430.html
- ↑ http://www.mensfitness.com/weight-loss/burn-fat-fast/101-ways-lose-your-gut
- ↑ http://www.shapefit.com/exercise-journals.html
- ↑ http://www.askmen.com/sports/bodybuilding/22b_fitness_tip.html
- ↑ http://www.dummies.com/how-to/content/how-to-measure-your-waist-circumference-and-waistt.html
- ↑ http://www.sixpackfactory.com/5-ways-to-track-your-weight-loss-progress/
- ↑ http://www.sixpackfactory.com/8-motivation-tips-to-help-you-get-6-pack-abs-faster/
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