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铂金骑士清
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8mcknva4
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Joined: 13 Feb 2011
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Post 铂金骑士清
标签:这些动作在床上就能轻松完成,但是效果会很明显哦,紧臀、瘦腹就这样轻松练出来!
1.仰卧举臀
动作过程:仰卧在垫子上,双腿弯曲,双手放于身体两侧,两脚平放于垫子上。脚跟用力,慢慢抬起臀部,[link widoczny dla zalogowanych],再缓慢降低至起始姿态。抬起高度可以逐渐增加。如需加大难度,可以单脚着地练习。
2.俯卧抬肩
动作过程:俯卧在垫上,双臂向前伸直。慢慢抬起上身到最高点,[link widoczny dla zalogowanych],微微抬头,再缓慢降低至起始姿态,[link widoczny dla zalogowanych]。保持腹部及以下紧贴于垫上,不要猛然用力。
3.俯卧臂腿抬高。
动作过程:俯卧在垫子上,双腿伸直,双臂伸直。慢慢抬起右臂和左腿到最高点,微微抬头,[link widoczny dla zalogowanych],再缓慢降低至起始姿态。然后交换到左臂和右腿。抬起高度可以逐渐增加,向上时呼气。
4.手膝举腿
动作过程:跪在垫子上,双手撑地,[link widoczny dla zalogowanych]。慢慢抬起和伸直右臂和左腿到最高点,再缓慢降低至起始姿态。然后交换到左臂和右腿。保持头部与脊柱的自然状态。抬起高度可以逐渐增加,向上时呼气。


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Wed 21:49, 23 Mar 2011 View user's profile
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