怎么练腹肌视频360很多人对这个问题比较感兴趣，下面让我们一起来看ヨ韩块荤艰硅规瑙棰，希望可以帮助到你。
?ヨ韩?块?荤?艰?硅?????规?瑙?棰?
?????ヨ韩?块?荤?艰?硅?????规???????缁??鸿?硅????ぇ瀹堕?借?寰????惧?????浠诲?°??浣?瀹???涓?锛?浣????扮???????硅??????涓???????锛???浠ヤ换浣??归?ㄨ??ㄩ?芥??????????涓??㈡??涓哄ぇ瀹舵?寸??浜??ヨ韩?块?荤?艰?硅?????规?瑙?棰?锛?娆㈣?瑙???!
?????ヨ韩?块?荤?艰?硅????.?规?
?????规?涓?锛?韪╁??杞﹀?ㄤ?
?????蜂???娉????棣???浠伴?㈣汉?ㄥ?版?夸?锛?涓ゆ??浜ゅ???卞?ㄥご??锛?骞朵?涓よ?????搁?ㄦ?讹???涓よ?╄??楠ㄦ??绂诲?版?匡?浣?涓??????ㄨ??瀛????跺??浼哥?村乏?匡????伴?㈠舰??45搴﹁?锛????舵??涓?韬??????宠竟锛?浣垮乏???ㄥ???宠??????杩????????㈠??板???ュЭ?垮??椹???㈠?宠?匡?浣垮?宠???ㄥ??宸﹁??????杩????翠釜杩?绋???宸﹀?宠疆娴?锛???楠???杞︾???ㄤ?涓??凤???12-16娆′负瀹???
?????规?浜?锛?灏???妞??ヨ韩娉?
????杩???互?╃?ㄥ?ヨ韩?ㄦ?灏???妞?杩?琛??ヨ韩锛??堕?荤?艰?硅????????浠?娆′?韪╁??杞﹀?ㄤ?锛?甯歌????惧?ㄥ?ヨ韩淇变??ㄩ?????蜂???娉????棣???绔??ㄦ?涓?锛???浣??????ュ?哄?涓?韬???跺?????ㄧ?ㄥ???ゅ?????锛??剁缉?归?????涓よ?挎????璧锋?ワ???涓よ?????插???稿??锛?娉ㄦ??锛?涓?寮???涓??煎?歌???锛??????㈡?㈡?句??ユ?㈠????ョ??濮垮?匡???12-16娆℃??浣炽??
?????规?涓?锛??ヨ韩??澧???娉?
?????ヨ韩??瀵逛?澧?寮鸿?硅??涔???甯告????锛?????灞?浣??ㄤ???互浣?涓虹?涓????┿???蜂???娉????棣???浠伴?㈣汉?ㄥ?ヨ韩??涓?锛???浣?浜?浣???涓?涓?????涓????涓よ??浜ゅ???惧?ㄨ?稿??锛?????涓ゆ??浜ゅ???卞ご锛??跺???剁缉?归?????涓?韬??ㄨ捣绂诲???锛?骞朵?????????姝??婊?????????句?涓?韬?????????拌??灞??硅??锛???12-16娆″?冲????
?????规???锛????磋?垮?ㄤ?
????绗???涓????????ヨ韩?规??????磋?垮?ㄤ?锛???互?荤?艰?归?ㄨ???????蜂???娉????棣???浠板?у?ㄥ?版?夸?锛?涓よ?垮??涓?浼哥?达?????浜ゅ??锛??跺???剁缉?归??????╄??楠ㄦ??绂诲?帮???瑙?濂藉??瑕???浣????歌??绉诲?????ㄤ??凤?????涓よ?夸????ㄤ?涓??哄???濮垮?匡??宠薄?归?ㄥ??????妞?????瑙?锛????句?涓よ?匡???捣?ュ??浣?涓?娆★???互??12-16娆°??
???风??硅??瑙?棰?
濡?浣?缁??烘?浜????硅??!
浠板?ц捣??褰??舵???硅??璁????棣?????
浣??????涔?????????????????锛?
濡???浣???釜??瀛???璇?锛??????濡???浣????归?ㄨ?????姣?杈?????
浣?蹇?椤婚??????姘ц?缁?寮???缁?涔??规???
???㈣???10??????
韬轰???浠板?ц捣????
?跺????捣?ョ??诲???插?鸿???????30绉?浠ヤ???
??椹??韬轰???浠板?ц捣????
??璧锋?ワ????㈣?3??????
??韬轰???
??璧锋?ワ??插?鸿???
杩?绉?缁?娉?瓒?绾х疮??娌℃????涓?汉?借???????涓?涓???????
浣????℃??????涓??ョ?????硅???藉法?斤?
濡???浣???韩寰??︺???ｅ氨绠???浜???
??????娉????
蹇?璁伴?ｄ??ョ?涔︿???璇寸??缁??硅???规???缁??般??
????姣?澶╅?藉????姣?澶╅?藉???版??瑙??硅?????х?兼??锛????ㄥ??姹?涓烘???
????灏辨???褰?浣???涓??ョ???跺??锛?浣?涓?寰?涓????版?鸿捣?ュ??涓?涓???剧????濮垮?挎?ョ?瑙ｈ?硅??????????
??????涓???锛?浣??硅??灏辩?规????浜???
?ㄨ?浠板?ц捣?????板??娉???
浼?缁?????????????????ㄥ??汉灞??′?锛?寮??匡????卞ご??锛??ㄦ????纰拌??????
?跺?杩??规????界????ｄ釜浣?缃????硅????灏???瀛?璇ユ??涔??疯???涔??枫??
缁?涓??硅?骞宠汉涓??ワ??????捐韩浣?涓や晶?????裤??
??????90搴︺??????瓒?杩?45搴﹀氨??互??
??澶?????灏???瀛?灏变?瑙?浜???
????锛?????璧峰????杩?涓??ㄤ?涓???瀹??淬????????娈电????
涓句?璇存??锛?
1锛?澶寸??伴?????绂诲??伴?€?????ㄨ捣韬??ㄤ???涓?????
2锛?韬??瀹??ㄧ?寮??伴?€??????纰拌??????
3锛?韬????涓?锛?浣????纰板?伴?€?????ㄥ?ㄤ???涓?????
4锛?韬??瀹??ㄥ??涓?????澶?涓?涓?娆″?ㄤ???
浠ヤ?杩?4涓??楠や负涓?娆°??8娆′负涓?缁?锛?澶?浜?浣?涔???涓??烘?ャ??绱??????锛???
????瓒?绾х????
濡?浣?缁??哄?ョ??硅??
?归?ㄥ??ㄨ韩浣?????涓?ぎ锛????瑰?????寮?浜烘敞?????ㄤ???浠?浜轰??ョ?瑙?搴︾??锛???姝ｅ?ョ????归?ㄥ??辩??????????板??绾挎?℃???剧???硅??????????姝わ?璇锋?ㄤ?瑕?蹇借??归?ㄧ???ョ??荤?笺??
涓???渚ц韩寮??拌?? ?寸??????垮??寮?锛?涓よ??宸﹀?冲钩涓撅?涓?浣???灞?锛??ㄥ乏???诲??宠??锛??宠?????朵?涓撅?涓よ?垮??涓よ???戒?瑕?寮??诧??告?锛??跺??杩???锛??兼??????㈡?瑰????澶?涓?娆★?杩???8娆°??
浜???灞??胯?? 浠板?т???????宸﹀?冲钩璐村?伴???涓よ?夸几?村?????跺?????璧凤??告?锛?浣垮ぇ?胯创杩??归????跺???兼?锛?缂?缂?杩???????澶?8娆°??
涓???涓捐?挎?惰? 涓昏????荤?间??归?ㄨ??????涓?韬?钩?э??夸几?村苟灏藉???芥???锛??ョ????缂??㈡?句???杩?涓?缁?涔???瀹???锛?????寮??茬户缁??????风???ㄤ?????澶?8娆°??
??????寮?灞??㈣韩 浠板?т?涓昏?涓洪?荤?间???涓??归?ㄨ?????????夸几?达?涓?韬???浠帮?淇???韬??骞宠 锛??跺??灞????惰?癸?浣胯?硅????搴︽??灞???缁?涔?涓??????濮?缁?涓??借Е???伴?㈡??搴??€??
浜?????韪????杞︹??杩?? 浠板?т???杞??灞?浼镐袱?匡?妯′豢韪????杞︾??杩?????ㄤ?杈?蹇????垫椿锛?灞?浼歌???磋?灏介??澶с??????0~30绉?????
??????? 涓????℃????????涓?瀹??????????╋?浣???绉?濮垮?跨?????板??杞?韩缁?涔?锛?浠ラ?荤?艰?瑰????????伴?ㄨ??????
浠ヤ?杩??????浜哄??互?规????繁?????甸?????骞舵?规??????跺?垫?娆¤??ㄩ???卞??冲?锛???娓?澧???锛?姣?澶╄?琛?2娆°??
濡?浣?蹇???缁??烘?ф???硅??
杩??ㄩ?娼???ヨ???琛?浜?锛?浣?涓?瀹?瑕??ㄥ?ヨ韩?块?????借?缁??鸿?硅????锛?绛?妗?????︺??褰??朵?涓????ヨ韩?垮??互璁????erfect???硅??锛?浣?娌℃???ㄥ?ヨ韩?块??涔???互璁???烘?浜????硅????杩?娆℃??浠??浠?缁?浣?涓?浜??ㄤ?锛?璁╀??ㄥ?涔???互璁???硅??锛???涓???浠????浜?涓?涓??跺????ㄤ?锛????躲??涓??躲??杩??躲??璁╀???涓????????┿???ㄨ?娌℃??浠?缁?涔???锛???缁???????浣?涓?浜???瑕???浜?????瑙?蹇碉?
1. 杩??ㄥ??涓?瀹?瑕??卞??????????韬???
2. ???挎?ヨ?锛?????璁??涓???ㄤ?瓒?????㈢‘瀹?锛?????灏辫????撅?涓??ㄤ?纭??姣???淇???瀹??ョ????????
3. 浣????????浜轰?瀹?瑕?????蹇??鸿????濡??㈣???娓告吵??楠???韪?杞︾???姣?涓?????瑕??????充?娆＄??蹇??鸿????涓???蹇??鸿??ㄧ???堕?翠?瀹?瑕?40????浠ヤ???濡????????诲??璁????病???ㄧ??锛???涓轰?璁???烘?ョ???????借????????浣?浜???
4. 浣????????浜烘??涓?9?硅???灏介??涓?瑕?杩?椋???
5. ????椋??╂?讹?灏介??灏?涓??规?绮???椋??╁?绫炽???㈤????㈠???︾?锛?浠ョ?﹁????楸笺??????????????浠藉???姘存???ヤ唬?裤??
6. 杩??ㄦ?剁?ㄥ????姘?锛???涔??告???
7. ???硅???讹?涓?????????涓烘??????锛???浠ヤ??????????浜轰?瀹?瑕??荤???荤??锛????硅??璁???朵?瀹?瑕???????涓猴?涓???涓??????跺氨瑕???姝€??
8. 杩???涓??瑰???瑕?锛?姣???+????+??蹇?
??澶?濂戒???锛?
姣?澶╄?变釜??????锛?渚??х?搴︾??涓???姣?涓??跺??藉??涓?缁?锛??镐俊涓?涔???锛?浣?灏???涓??瀹?缇????硅??浜???
A ???
1.涓?? Reverse Crunches ?????蜂?
涓???????锛?浣?椋??
韬??骞宠汉?伴???????骞冲??艰韩浣?涓や晶锛??ㄦ?肩ǔ瀹?韬??锛???????骞跺???绾︽??90搴︺??杩??ㄦ?讹?涓??归?ㄧ?ㄥ????捣?????璁╄????灏介???ヨ?浣????搁????跺??缂?缂????拌捣濮??广????澶?娆℃??5-20涓???
2.渚ц? Broom Twists 渚ц?硅浆浣?
涓???????锛?浣?椋??
涓よ??寮?寮?涓??╁??瀹斤?????寰?集锛?????寮?寮??惧?ㄩ?挎?涓???杩??ㄦ?朵???韬???宸︽??杞?害80搴︼??跺??缂?缂???姝ｅ?ㄥ???虫??杞?????澶?娆℃?颁?杈瑰??25涓???
娉ㄦ??锛?涓???????妞????????锛???杞??搴︿?瑕?澶?ぇ锛?杩?????杞??朵???韬???濮垮?夸?瑕?璺???绉诲?ㄣ??
3.涓?? Crunches : Touch Knee 瑙﹁???蜂?
涓???????锛?浣?椋??
涓???韬?钩韬猴?灞???绾︽??60-90搴︼??????炬?艰????涓???杩??ㄦ?讹??ㄤ??圭?ㄥ??甯﹀?ㄤ???韬??姝ゆ?跺????浼?寰?井????绉诲??????璁╀??规???ㄥ??????瑙??冲????跺??缂?缂????ワ?涓?瑕?璁╄?╄??纰板?般????澶?娆℃??5-20涓???
4.澶????ㄤ? 涓??瑰??涓?? Elbows to Knees
涓???????锛?涓???
涓???韬?钩韬猴?????缃??艰?虫?垫??锛?????绂诲?板???澶ф??0搴︼?瑙?搴﹁?澶ц??俱??杩??ㄦ?讹??归?ㄧ?ㄥ??甯﹀?ㄨ韩浣???????????锛?璁╂????灏介????杩?????锛?缂?缂????板??癸???涓??句????╀?纰板?般????澶?娆℃??2-15涓???
B 涓??
5.涓?? Leg Raises ?磋?夸?涓
涓???????锛?楂?椋??
韬??骞宠汉?伴????????炬?煎??′袱渚т??????????骞朵几?淬??杩??ㄦ?讹?涓??圭?ㄥ????捣????锛?????寰?井寮??蹭??藉??ㄦ???达?姝ゆ?惰韩浣?绾︽??90-100搴︺?????绘?舵?㈡?㈡?句?锛???璺?涓??界??般????澶?娆℃??2涓???
6.渚ц? Side Jackknife
涓???????锛?浣?椋??
韬????宸︿晶韬烘??涓??寸嚎锛?宸︽?????炬?煎?宠竟??渚ц?逛?锛?宸﹁?垮集?茬害??90搴︼??虫???惧?ㄨ?虫?垫??锛??宠??浼哥?淬??杩??ㄦ?剁?ㄤ晶?瑰?诲甫?ㄤ???韬????宠?????跺????绉诲????跺???ㄦ?㈡?㈢?????板??癸???涓?瑕?纰板?般????澶?娆℃??2涓???
娉ㄦ??锛?涓?瑕?????澶磋浆锛?瑕?璁╀???韬??╄??灏介??绂诲??伴?€??
7.涓?? Crunches Knee Bent ?归?ㄥ?蜂???灞?????
涓???????锛?浣?椋??
涓???韬?钩韬猴?灞???绾?0-90搴︼??????炬?艰?虫?垫????杩??ㄦ?讹??ㄤ??圭??????甯﹀?ㄤ???韬??璁╂????灏介????杩?澶ц?胯????锛??跺???ㄧ?缂????伙??╄??涓?瑕?纰板?般????澶?娆℃??2-15涓???
8.澶????ㄤ? 涓??广??涓??广??渚ц? Bicycles 绌轰腑韪╄??韪?杞
涓???????锛?涓???
涓???韬?钩韬猴?????缃??艰?虫?垫??锛?????绂诲?板???绾︽??0搴︺??杩??ㄦ?讹??ㄥ?ㄨ?归?ㄧ??????甯﹀???涓???韬?浆浣???涓???韬???韪╄??韪?杞︼??ㄥ?虫????灏介????杩?宸﹁????锛??宠??灏介??浼哥?达??跺???㈣竟锛?宸︽????灏介????杩??宠????????澶?娆℃??2涓???
娉ㄦ??锛??ㄤ?涓???互澶?揩??
C 杩??
9.涓?? Hip Raise ???ㄤ?涓
涓???????锛?涓???
韬??骞宠汉?伴???????骞冲??艰韩浣?涓や晶锛??ㄦ?肩ǔ瀹?韬??锛???????骞朵?????韬??澶х害??90搴︺??杩??ㄦ?讹?涓??圭?ㄥ??甯﹀?ㄨ???ㄤ?涓撅?浣胯???ㄧ??帮?璁╅??蹇??藉?ㄧ???╄??锛??跺??缂?缂????板??癸????ㄤ?瑕?纰板?般????澶?娆℃??0-12涓???
10.渚ц? Side Leg Raises : Both Legs 渚ц?瑰????渚ф?
涓???????锛?浣?椋??
姝ゅ?ㄤ????涓?? 渚ц? Side Jackknife 寤朵几?烘?ョ??锛?涓???韬?Э?夸???锛?涓???韬?????浼哥?淬??杩??ㄦ?跺??????涓???韬????跺????涓?????跺???ㄦ?㈡?㈢?????板??癸???涓?瑕?纰板?般????澶?娆℃??2涓???
娉ㄦ??锛?涓?瑕?????澶磋浆锛?瑕?涓???韬??╄??灏介??绂诲??伴?€??
11.涓?? Toe Touches 瑙﹁冻?蜂?
涓???????锛?涓???
涓???韬?钩韬猴?????浼哥?寸害??韬??绾︽??90搴︼???????骞朵???害??韬??绾︽??90搴︺??杩??ㄦ?讹?涓??圭?ㄥ??甯﹀?ㄨ韩浣?灏介??璁╁????????杩?????锛??跺??缂?缂????ワ??╄??涓?瑕?纰拌Е?伴?€????澶?娆℃??2涓???
12.澶????ㄤ? 涓??广??涓?? Jackknife ( V-ups)
涓???????锛?楂?椋??
韬??骞宠汉?????????ㄩ?ㄤ几?淬??杩??ㄦ?讹??????????????跺??涓??寸Щ????跺??缂?缂??句?锛???璺?涓?纰板?般????澶?娆℃??2涓???
??涔?蹇???缁??鸿?硅??
??涔?蹇???缁??鸿?硅??
??????涔?蹇???缁??鸿?硅??锛? ??寮哄ぇ??????????澹???韬?????涓?汉?蜂汉姊﹀?浠ユ???锛??虫?ユ???ョ???????锛??跺?????互??杩?杩??ㄦ?ュ??扮??锛?璁???硅?????规???寰?澶?锛??ｄ???涔?蹇???缁??鸿?硅?????
??????涔?蹇???缁??鸿?硅??1
????1. 浠板?ц捣??锛?
????骞宠汉?颁?锛?灏??挎???ㄩ?垮?充????跺???剁缉?╄??锛??ㄤ??归?ㄥ????涓?涓?姬褰??灏卞ソ璞¤?????婊?缈讳??枫?????ㄤ??朵???澶翠几寰?澶ч????锛?浠ヨ?磋Е?颁???/p>
??????涓鸿????崇?????ㄥ?绂诲??伴???杩??疯???ㄤ究寮?濮?????????辫?归?ㄨ?琛???宸ヤ?浜???涓????讹?璁╄?╄??缂??㈠?板???板?伴???濮?缁?涓??惧??硅????
????2. ????涓捐?匡?
??????杩?涓??ㄤ??堕???搴?娉ㄦ???垮??????锛?搴???韬??缁风揣锛??у?跺?ㄤ???搴︺??涓轰??烘????磋??锛?????宸﹀?宠浆???杩?涔??荤?间??规??????姝ｇ‘涓捐?跨??瑕??规?????ㄧ?ュ????浼搞??
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