一整套腹肌训练动态图解,健身大咖及小白都能练
夏日的阳光炽热而又猛烈
撩动着人们躁动的情绪
男人出门恨不得脱掉上衣
奈何没有八块大腹肌
女人花着精致的妆容
居然被小肚腩给打败
![](http://img1.9toutiao.com/uploads/20190512/nWsht5bzkcxz4-www.9toutiao.com.gif)
长的不帅
不够漂亮
但是只要你有如雕刻般的腹肌,
那你就有机会吸引到妹子or男神!
不信?
我们来看看「一套全面的腹肌训练吧」,
你就会知道真相了!
![](http://img1.9toutiao.com/uploads/20190512/nWmay0dqf4433-www.9toutiao.com.jpeg)
健身大咖的腹肌训练秘诀
是肌肉男还是清秀男
是蜂腰翘臀还是公狗腰麒麟臂
老铁选择好了没?
对此,
小编将腹肌训练
做了等级的划分,
保证健身小白及大咖的需求
![](http://img1.9toutiao.com/uploads/20190512/nW5z4yttkwf53-www.9toutiao.com.jpeg)
Easy 简单
![](http://img1.9toutiao.com/uploads/20190512/nWnkusb4sdiov-www.9toutiao.com.gif)
1.仰卧交替脚跟接触
![](http://img1.9toutiao.com/uploads/20190512/nWoynrcbjqbrv-www.9toutiao.com.gif)
2.仰卧屈膝举腿
![](http://img1.9toutiao.com/uploads/20190512/nWmds5sj52grb-www.9toutiao.com.gif)
3.左侧卧举腿卷腹
![](http://img1.9toutiao.com/uploads/20190512/nWijw2hxv1rw2-www.9toutiao.com.gif)
4.右侧卧举腿卷腹
![](http://img1.9toutiao.com/uploads/20190512/nWfgzvujuty1h-www.9toutiao.com.gif)
5.仰卧核心卷腹
![](http://img1.9toutiao.com/uploads/20190512/nWdrbjlsvngzz-www.9toutiao.com.gif)
6.仰卧对角交替收膝
![](http://img1.9toutiao.com/uploads/20190512/nWquztiqjtw2n-www.9toutiao.com.gif)
7.仰卧卷腹
![](http://img1.9toutiao.com/uploads/20190512/nWenach52fjb2-www.9toutiao.com.gif)
8.平板支撑动作
![](http://img1.9toutiao.com/uploads/20190512/nWyuicxczqybo-www.9toutiao.com.gif)
9.反向卷腹
![](http://img1.9toutiao.com/uploads/20190512/nWcbritcizzs4-www.9toutiao.com.gif)
10.仰卧拉伸卷腹
![](http://img1.9toutiao.com/uploads/20190512/nWmcrniqp1zw2-www.9toutiao.com.gif)
11.仰卧屈膝卷腹
Middle 中等
![](http://img1.9toutiao.com/uploads/20190512/nWicskvtid1z0-www.9toutiao.com.gif)
1.仰卧抬臀
![](http://img1.9toutiao.com/uploads/20190512/nWqsv1vxvecmj-www.9toutiao.com.gif)
2.坐姿转体扭腰
![](http://img1.9toutiao.com/uploads/20190512/nWiphdsexyr0j-www.9toutiao.com.gif)
3.空中蹬车
![](http://img1.9toutiao.com/uploads/20190512/nWq4yh4ssohcu-www.9toutiao.com.gif)
4.仰卧交替拉手卷腹
![](http://img1.9toutiao.com/uploads/20190512/nWk1aivzqarac-www.9toutiao.com.gif)
5.触膝卷体
![](http://img1.9toutiao.com/uploads/20190512/nWina5jufx4v0-www.9toutiao.com.gif)
6.仰卧抬腿
![](http://img1.9toutiao.com/uploads/20190512/nWauu3k33dl5b-www.9toutiao.com.gif)
7.登山
![](http://img1.9toutiao.com/uploads/20190512/nWjggopuqwpf2-www.9toutiao.com.gif)
8.(左右互换)侧卧腹斜肌卷腹
![](http://img1.9toutiao.com/uploads/20190512/nWom44igqvg5b-www.9toutiao.com.gif)
9.平板支撑抬腿
![](http://img1.9toutiao.com/uploads/20190512/nWigfyno50tgq-www.9toutiao.com.gif)
10.俄罗斯转体
![](http://img1.9toutiao.com/uploads/20190512/nW5qts3oyr4i3-www.9toutiao.com.gif)
11.仰卧交替抬腿
![](http://img1.9toutiao.com/uploads/20190512/nWhlkcbwq1z3u-www.9toutiao.com.gif)
12.仰卧交替摆腿
![](http://img1.9toutiao.com/uploads/20190512/nWcyyflxhkel0-www.9toutiao.com.gif)
13.(左)侧平板支撑
![](http://img1.9toutiao.com/uploads/20190512/nWtf5bl15ml4d-www.9toutiao.com.gif)
14.(右)侧平板支撑
![](http://img1.9toutiao.com/uploads/20190512/nW4dslnk4ofyr-www.9toutiao.com.gif)
15.仰卧直腿卷腹触足卷腹
![](http://img1.9toutiao.com/uploads/20190512/nWmcrniqp1zw2-www.9toutiao.com.gif)
16.仰卧屈膝卷腹
![](http://img1.9toutiao.com/uploads/20190512/nW554d20y0tk4-www.9toutiao.com.gif)
17.仰卧紧缩卷腹
Difficult 较大难度
![](http://img1.9toutiao.com/uploads/20190512/nWudlomrewq25-www.9toutiao.com.gif)
1.仰卧屈膝提髋
![](http://img1.9toutiao.com/uploads/20190512/nWgysn1eem5w1-www.9toutiao.com.gif)
2.仰卧抬臀踢腿
![](http://img1.9toutiao.com/uploads/20190512/nWgqam3f11yju-www.9toutiao.com.gif)
3.仰卧海豚游泳式
![](http://img1.9toutiao.com/uploads/20190512/nWlcmupltm0vj-www.9toutiao.com.gif)
4.(左)仰卧屈膝举腿
![](http://img1.9toutiao.com/uploads/20190512/nWms2oc1qjmyi-www.9toutiao.com.gif)
5.(右)仰卧屈膝举腿
![](http://img1.9toutiao.com/uploads/20190512/nW2dxbteqgzfm-www.9toutiao.com.gif)
6.平板交替伸手抬腿
![](http://img1.9toutiao.com/uploads/20190512/nWez2keaexpj5-www.9toutiao.com.gif)
7.(左)侧屈体抬腿
![](http://img1.9toutiao.com/uploads/20190512/nWhp24h5qyaqd-www.9toutiao.com.gif)
8.(右)侧屈体抬腿
![](http://img1.9toutiao.com/uploads/20190512/nWwqwtk1tdi2b-www.9toutiao.com.gif)
9.(左)侧支撑抬腿
![](http://img1.9toutiao.com/uploads/20190512/nW2o2rdhf352j-www.9toutiao.com.gif)
10.(右)侧支撑抬腿
![](http://img1.9toutiao.com/uploads/20190512/nW3efj5ljblsg-www.9toutiao.com.gif)
11.仰卧两头起
![](http://img1.9toutiao.com/uploads/20190512/nWh44a5tzt0bz-www.9toutiao.com.gif)
12.(左)侧屈体抬手
![](http://img1.9toutiao.com/uploads/20190512/nWvkyrse504zc-www.9toutiao.com.gif)
13.(右)侧屈体抬手
每一个部位都要选择
针对性的虐腹动作
整体来说,
所有腹肌的发力集中点都必须是腹部,
减少颈部用力。
大部分初练腹肌的朋友,
练完后不是腹肌疼而是脖子疼,
这就是颈部发力过度的原因。