乳之宝-《慢减肥》
 

　　1.44 我们来做力量练习

　　1.441 看图照练 第一组核心部分

　　1.仰卧卷腹（起坐）
　　起始姿态：仰卧在垫子上，双腿弯曲，双手放于脑后。
　　动作过程：下腰不要离开垫子，胸口向上向前移动至最高点，再缓慢降低至起始姿态。
　　注意事项：双手轻轻托头，不要用力，向上时呼气，腹肌应有缩短，紧绷的感觉。

　　2.单侧仰卧起坐
　　起始姿态：仰卧在垫子上，双腿弯曲，将左脚搭在右膝上，双手放于脑后,物流货架。
　　动作过程：下腰不要离开垫子，胸口向上向前移动，至左肘几乎碰到右膝，再缓慢降低至起始姿态。换另一侧 重复。
　　注意事项：双手轻轻托头，不要用力，向上时呼气，腹肌应有收缩，紧绷的感觉。

　　3.仰卧举臀
　　起始姿态：仰卧于垫上，双腿弯曲，双手放于身体两侧，两脚平放于垫子上。
　　动作过程：脚跟用力，慢慢抬起臀部，再缓慢降低至起始姿态。
　　注意事项：抬起高度可以逐渐增加。如需加大难度，可以单脚着地练习。

　　4.俯卧臂腿抬高
　　起始姿态：俯卧在垫子上，双腿伸直，双臂伸直。
　　动作过程：慢慢抬起右臂和左腿到最高点，微微抬头，再缓慢降低至起始姿态。然后交换到左臂 和右腿。
　　注意事项：抬起高度可以逐渐增加，向上时呼气。

　　5.俯卧抬肩
　　起始姿态：俯卧于垫上，双臂向前伸直。
　　动作过程：慢慢抬起上身到最高点，微微抬头，再缓慢降低至起始姿态。
　　注意事项：保持腹部及以下紧贴于垫上，不要猛然用力。

　　6.手膝举腿
　　起始姿态：跪于垫上，双手撑地。
　　动作过程：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。
　　注意事项：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。

　　7.侧卧半提髋
　　起始姿态：侧卧于垫上，右腿外侧着地，右肘支撑上体，保持髋部不向体前或体后屈曲，双膝向体后屈曲成9 0°。
　　动作过程：以右肩、右膝为轴，髋部向上方顶起，至双腿与身体成一条直线，缓慢回位。换另一 侧重复。
　　注意事项：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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