1、 7個(gè)超棒的腹部減肥運(yùn)動(dòng)，和小肚子說(shuō)再見(jiàn)！7個(gè)超棒的腹部減肥運(yùn)動(dòng)，和小肚子說(shuō)再見(jiàn)！Cardio – running, swimming, biking – are all great forms of exercise and are known to be excellent for heart health. These exercises are the best way to melt away the fat fast when trying to lose a high number of pounds.有氧——跑步,游泳、單車(chē),都是特別好的運(yùn)動(dòng),而且我們都知道它們對(duì)于心臟的安康都特別有好處。同時(shí),當(dāng)你想要大幅度減重的時(shí)候,這些運(yùn)動(dòng)時(shí)最好的燃脂方法。However, the muffin top, the stubborn areas, are not going to be melted away with low intensity workouts. The best way to burn fat and gain m

2、uscle is in lifting weights and engaging in high-intensity training. High intensity workouts improve the body’s ability to use oxygen and your VO2max, which is the best indicator of the body’s cardiovascular endurance.然而,小肚腩卻是一個(gè)固執(zhí)的部位。低強(qiáng)度的運(yùn)動(dòng)是不會(huì)讓它消逝的。最好的方法是通過(guò)舉重和其他高強(qiáng)度的熬煉來(lái)燃燒脂肪,增加肌肉。高強(qiáng)度的熬煉能夠提高身體對(duì)氧氣的利用率和你的最大攝氧量,這是心血管耐力的最重要的指標(biāo)。#1. Stability Ball Oblique Crunch:平衡球斜向卷腹3 sets of 15 repetitions.重復(fù)15個(gè)一組,做3組How to:For beginners, place your feet against a wall for a bit more stabilization, then l

3、ay sideways on the ball. The ball should be placed under the lower torso. Extend the body over the ball, then rise back up crunching the abs and obliques. Once you get more comfortable with the exercise, move away from the wall.方法:假如是初學(xué)者,把你的腳抵著墻用來(lái)平衡,然后側(cè)臥,一邊躺在平衡球上,球要位于軀干偏下的部位。在球上伸展身體,并用卷腹來(lái)熬煉腹肌和腹斜肌。一旦你覺(jué)得自己可以掌控,可以試著遠(yuǎn)離墻來(lái)進(jìn)展熬煉。Impact:The side crunch, along with the stabilization, works the external core muscles of the abdomen called the oblique. The fat of the muffin top mostly covers the oblique musc

4、le so by focusing on the side muscle groups, you’re targeting the areas not affected with just plain crunches.作用:保持平衡性斜壓,能夠作用于腹部外的核心肌肉,學(xué)名叫;腹斜肌;。小肚腩的大局部脂肪會(huì)包袱這一局部,平凡的腹肌熬煉不會(huì)熬煉到這一塊目標(biāo)區(qū)域,而斜向卷腹就可以。#2. Rotational Twist, a.k.a Russian Twist with weight;螺旋轉(zhuǎn)體;亦稱;俄羅斯轉(zhuǎn)體;3 sets of 30-50 repetitions each side.重復(fù)30-50個(gè)一邊一組,做3組How to:Sit in a seated position, lean your torso slightly back and keep your legs either on the floor for an easier workout, or lifted for a harder exercise. With some type of weight

5、ed object in your hands begin to rotate side to side.方法:以一個(gè)穩(wěn)定的方式坐下,背部微微后傾,雙腳可以放在地上(低難度),也可以抬起雙腳(難度更大)。手里拿一個(gè)重物,左右交替做轉(zhuǎn)體運(yùn)動(dòng),將重物左右交替放在地上。Impact:This exercise again targets the obliques in a different direction than crunches.作用:這個(gè)動(dòng)作也是用來(lái)熬煉腹斜肌的,不過(guò)它和卷腹熬煉的方向不一樣。#3. Standing Oblique Crunch直立斜向卷腹3 sets of 30-50 repetitions each side.重復(fù)30-50個(gè)一邊一組,做3組How to:Stand up straight with both feet hip distance apart. Standing on one foot, lift the other knee up while crunching your side toward your knee. Perform all

6、repetitions on one side before switching to the other side.方法:站直,liang。單腿站立,身體想站立的一側(cè)膝蓋傾斜時(shí),同時(shí)抬起另一只膝蓋,做完一邊重復(fù)次數(shù)以后再做另一邊。Impact:This exercise is a simple way to work the obliques in an isolated way. It also targets the lower obliques, right along the waistline.作用:這個(gè)動(dòng)作能夠?qū)⒏剐奔》謩e出來(lái)訓(xùn)練,而且它還會(huì)訓(xùn)練到腰線處的腹斜肌下部。#4. Plank Cross Crunch and Spidermans平板穿插抬腿和蜘蛛俠抬腿3 sets of 15 repetitions each side.重復(fù)30-50個(gè)一邊一組,做3組How to:In a plank position bring your right knee to the left elbow and back. Continue for all repetitions

7、before switching legs. For Spidermans, starting in a plank position as well, bring your right knee to your right elbow, resembling the spider crawling up a wall.方法:做好平板動(dòng)作,然后將右邊膝蓋抬到左邊手肘處。等一處全部重復(fù)動(dòng)作做完時(shí),再換另一側(cè)。蜘蛛俠動(dòng)作,同樣先做好平板動(dòng)作,然后將你的右側(cè)膝蓋抬到右手肘處,就像是蜘蛛在墻上爬那樣。Impact:These two exercises originally work the abs in a plank stance, but with the crossover of your leg, it forces your obliques to work in the side crunch position. With spidermans, it is another way to engage the obliques in the crunch position, bu

8、t effort is being used while in the plank position.作用:這兩組動(dòng)作都作用于在平板動(dòng)作中的腹部熬煉。通過(guò)腿部的穿插,間接地作用于腹部位置。蜘蛛俠的動(dòng)作,是另外一種間接作用于腹部的動(dòng)作。但是兩種動(dòng)作要基于先做好平板的根底動(dòng)作上。#5. Cable Crossover拉鎖器械穿插運(yùn)動(dòng)3 sets of 15 to 30 repetitions each side.重復(fù)30-50個(gè)一邊一組,做3組How to:Stand a few steps away from the cable machine with your body lined up to the machine. With the cable at breast-level, place both hands on the handle with arms straight. With your abs flexed and tense, move your arms from across your chest to straight in front of you, whi

9、le keeping your arms straight. Weight should be at an effort to do up to 30 reps at a moderate pace. Then switch sides.方法:站在位于拉鎖機(jī)械幾步遠(yuǎn)的地方,和拉線的位置保持相同,拉線的位置在胸口,兩只手伸直握住把手,讓腹部受力緊縮,移動(dòng)你的手臂從胸前到垂直向前,期間不能彎曲,拉力重量可以增加。一邊做滿30次以后再換另一邊。Impact:Abs are forced to contract with each side rep. With the weight, the obliques are being used both ways, when bringing the weight forward and releasing it slowly back.作用:每一邊動(dòng)作重復(fù)時(shí)腹部都會(huì)收縮。當(dāng)拉力重量增加時(shí)且動(dòng)作放慢,兩邊的腹部都可以得到熬煉。#6. High-Pulley Cable Crunch向下拉鎖器械卷腹3 sets of 15-30 repetitions.重復(fù)30-50個(gè)一邊一組,做3組How to:With the cable pulley at the top, and at a moderate to high weight, attach the rope attachment. Holding onto the rope, lower down to your knees several spaces away from the machine. Place the rope slightly behind your head and crunch down toward the ground, rise slowly back up.方法:將器械拉繩至于頂部,依據(jù)砝碼重量,拉力重量沖中等到高,抓住拉力繩,將繩拉至膝蓋位于器械稍遠(yuǎn)處,將拉力繩輕輕置于頭前方,

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