5稳定球练习烧伤腹部脂肪 2024

5稳定球练习烧伤腹部脂肪

稳定球是在练习中融入的一个很好的工具,特别是在核心工作方面。增加稳定性因素会使你的肌肉在锻炼时更加收缩,让你更强壮,腰部更苗条.

按照这些快速练习挑战您的核心并努力建立更好的稳定性.

固定在Pinterest上.

仰卧起坐

稳定性 Ball workout - 01 Crunches

首先将你的下背放在稳定球上。将双手放在头后,用鼻子指向天花板。重要的是要记住在进行这项运动时坚持挤压臀部。重复此动作直到您的腹壁变得疲劳.

简单的伸展唤醒你的身体

Nov.08.201601:23

2.木板步骤

稳定性 Ball workout - 02 Plank Steps

这种运动类似于登山者。通过将自己置于稳定球顶部的木板位置,您可以强迫您的核心稳定您的体重。一次一个,向着球迈步,保持你的臀部与地面平行,你的核心接合。采取这些步骤时,请确保不要转动臀部或耸肩.

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3. V-sit ups

稳定性 Ball workout - 03 V Sit Ups

类似于常规的V-sit up,你将开始躺在你的背上,稳定球在你的双脚之间。当你用脚抬起球时,你会同时用手嘎吱嘎吱地伸手去拿球。将球从双脚转移到双手并同时降低两者。通过不断将球从脚移到手上来重复此动作.

相关:5个简单的练习来塑造你的腿

4.推出

稳定性 ball rollout
克里斯滕克罗克特

从膝盖开始,将手放在你面前的球上。慢慢将球推离身体,使膝盖保持在同一位置。尽可能地将球滚出,保持核心接合,胸部朝向地面。然后回滚并重复。在练习中注意不要让臀部下垂.

脚跟接触

稳定性 Ball workout - 05 heel touches

这个练习类似于以前称为“手提箱”的练习。首先将球放在你的脚之间。在尾骨上平衡并以45度角向后倾斜。当你弯曲膝盖时,尽可能将球放在靠近胸部的位置,双手向下触摸你的脚跟.

相关:您可以在任何地方进行5分钟的锻炼

继续这种进出运动,记得保持你的胸部。为了充分利用这项锻炼,每次锻炼至少重复20次。一旦完成所有五个,重复电路三到四次,以实现真正的腹部脂肪燃烧.

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  1. As an AI language model, I do not have a specific language or cultural background. However, I can provide a translation of the text into English:

    Stability ball is a great tool to incorporate into your workout, especially for core work. Adding stability factor will make your muscles contract more during exercise, making you stronger and your waist slimmer. Challenge your core and build better stability with these quick exercises. Pinned on Pinterest.

    1. Sit-ups: First, lay your lower back on the stability ball. Place your hands behind your head and point your nose towards the ceiling. Its important to remember to squeeze your glutes while doing this exercise. Repeat until your abdominal wall becomes fatigued.

    2. Plank: This exercise is similar to a mountain climber. By placing yourself in a plank position on top of the stability ball, you can force your core to stabilize your weight. Step towards the ball one at a time, keeping your hips parallel to the ground and your core engaged. When taking these steps, make sure not to rotate your hips or shrug your shoulders.

    3. V-sit ups: Similar to regular V-sit ups, you will start by lying on your back with the stability ball between your feet. As you lift the ball with your feet, you will simultaneously reach for the ball with your hands. Transfer the ball from your feet to your hands and lower both at the same time. Repeat this motion by continuously transferring the ball from your feet to your hands.

    4. Push-ups: Starting from your knees, place your hands on the ball in front of you. Slowly push the ball away from your body, keeping your knees in the same position. Roll out as far as possible, keeping your core engaged and your chest facing the ground. Then roll back and repeat. Be careful not to let your hips sag during the exercise.

    5. Heel touch: This exercise is similar to the previously known “suitcase” exercise. First, place the ball between your feet. Balance on your tailbone and lean back at a 45-degree angle. As you bend your knees, try to place the ball as close to your chest as possible and touch your heels with both hands. Continue this in-and-out motion, remembering to keep your chest up. To fully utilize this exercise, repeat at least 20 times each time you exercise. Once you have completed all five, repeat the circuit three to four times to achieve true abdominal fat burning.

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