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目标肌群:下部腹肌仰卧直腿举臀【A】这个中等强度的高级训练针对的是下部腹部,它需要增加身体的控制能力。在你的训练开始时就进行这个极富挑战性的动作。再通过针对你的腹外斜肌和上部腹肌的训练动作来完成你的腹肌训练。位置:脸朝上躺在地板上,臀部抬起90度,腿部伸直并与地面保持垂直。要点:收紧腹肌以确保腿部和身体保持90度。手臂位置:胳膊向外展开平放到地板上以保持身体平衡。要点:可以通过给腹肌或在双脚上施加重量来加大训练的难度。
Target Muscles: Lower Abdominal Muscles Sit Up Leg Straight Raised Hip [A] This medium-intensive advanced training targets the lower abdomen, which requires increased body control. Take on this challenging action at the beginning of your training. Complete your abdominal training by training your abdominal and upper abdominal muscles. Location: Lying on the floor face up, buttocks raised 90 degrees, legs straight and vertical with the ground. Important: Tighten abdominal muscles to ensure that the legs and body to maintain 90 degrees. Arm position: arms out flat flat on the floor to maintain body balance. Important: You can increase the difficulty of training by applying weight to your abdominal muscles or both feet.