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23 May 2019
30日挑戰自我-極速收肚練腹肌 Level 1
瑜伽導師 Coffee Lam
為了迎接夏天,今天跟大家分享一個極速收肚練腹肌,從基礎班開始訓練,一連四集與大家訓練腹肌與練習用腹肌強化腹部,每天做一組。
動作一
1.升起雙腿呈現90度,雙手交叉放在頭後面,肩膀升起
2.然後把雙腿慢慢放下直至60度、30度、接近地下便停下,維持動作呼吸10秒,將雙腳升回至90度
3.雙手指尖碰著小腿,然後向後放在地上,做10下
動作二
1.坐起來,雙腳拉向前呈90度,雙手慢慢向身體打開,然後拉回去,做10下
2.保持動作呼吸10秒
動作三
1.做平板姿勢,前臂放在地上,保持20秒呼吸
2.做側平板姿勢,前臂放在地上,然後升起上手臂,然後慢慢放下來,將上手臂拉向腰間的位置,每邊做10下
動作四
首先睡在地上,將雙手交叉放在頭後面,將頭部和兩肩膀升起,然後雙腳拉近,膝蓋彎曲,
慢慢申直左腿將右腳膝蓋拉向左手手肘,然後轉向另一邊,另外一隻腳伸直,做20下
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