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Old 07-25-2011, 11:32 PM   #1
lvlio20110705
 
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Default 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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Old 07-25-2011, 11:50 PM   #2
irorieneVew
 
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Default Welcome to the world richest video collection!errotsvoine

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Old 07-25-2011, 11:53 PM   #3
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