夏天在马路上看到马甲线美女,腰精即使是个动个女孩子都会忍不住看几眼。给大家分享8个高效的作腹虐腹动作,配合有氧运动,肌练在这个夏天让你的得嗷腹肌燃烧起来吧!具体练习动作如下: ![](https://p3-sign.toutiaoimg.com/pgc-image/0f825fdb049746d0800bf02ed1d283af~noop.image?嗷叫_iz=58558&from=article.pc_detail&x-expires=1679578514&x-signature=n0GHkoXvVOQ27O0JEeJ6yPXQsE4%3D) 动作1:仰卧直腿卷腹,建议每组做10-20次,腰精做1-3组。个动 ![](https://p3-sign.toutiaoimg.com/pgc-image/d4b3fd1326f348f68efb74159b7ea4e1~noop.image?作腹_iz=58558&from=article.pc_detail&x-expires=1679578514&x-signature=z%2FGBV4M0JKnY4fLZydh5JlWyu9A%3D) 动作2:仰卧交替举腿,建议每组做10-20次,肌练做1-3组。得嗷 ![](https://p3-sign.toutiaoimg.com/pgc-image/c818c4df117b48d1a1620e6f627eddc8~noop.image?嗷叫_iz=58558&from=article.pc_detail&x-expires=1679578514&x-signature=EFc7EwXCE%2B2Rr3L%2B1FtOZd06UMU%3D) 动作3:坐姿“骑车”,建议每组做10-20次,腰精做1-3组。个动 ![](https://p3-sign.toutiaoimg.com/pgc-image/b445048e77f04be58f69a89aea01db92~noop.image?作腹_iz=58558&from=article.pc_detail&x-expires=1679578514&x-signature=ajUrD9do3Xf8gTEtCpchDSRRts8%3D) 动作4:直臂支撑交替转体提膝,建议每组做10-20次,做1-3组。 ![](https://p3-sign.toutiaoimg.com/pgc-image/9d98de1bd14d410b90519ba9f9f23402~noop.image?_iz=58558&from=article.pc_detail&x-expires=1679578514&x-signature=ypivrIBtzeFQP4RNRuTy5C654Og%3D) 动作5:仰卧卷腹,建议每组做10-20次,做1-3组。 ![](https://p3-sign.toutiaoimg.com/pgc-image/e19db320fd2f47b2bb554002e6791cb0~noop.image?_iz=58558&from=article.pc_detail&x-expires=1679578514&x-signature=NDPP82OGijm8NnQ%2FBtwBAY3wPhI%3D) 动作6:仰卧反向卷腹,建议每组做10-20次,做1-3组。 ![](https://p3-sign.toutiaoimg.com/pgc-image/e37ccada0f2245c281fc48f0425389bf~noop.image?_iz=58558&from=article.pc_detail&x-expires=1679578514&x-signature=TbcAZM5Nt3RohTls7pA%2FdrSmuMA%3D) 动作7:屈肘支撑左右转体,建议每组做10-20次,做1-3组。 ![](https://p3-sign.toutiaoimg.com/pgc-image/6046683796cd4087a0c614cbba0d0464~noop.image?_iz=58558&from=article.pc_detail&x-expires=1679578514&x-signature=du2TCZ8YvWGAaiFAuuNACy%2FxZp0%3D) 动作8:仰卧屈膝卷腹,建议每组做10-20次,做1-3组。 ![](https://p3-sign.toutiaoimg.com/pgc-image/8d40a851c2c54003ba70653eeb968cb5~noop.image?_iz=58558&from=article.pc_detail&x-expires=1679578514&x-signature=w%2BucOVRg9zVJIzUaqTlA7FF9Cnk%3D) 别只是为了做而做,放慢节奏,记着这一点。在腹肌收缩时,用力吐气,再用力吐气,就能获得更大的训练成果,试试吧! 只需坚持打卡,在家也能练出完美的腹部,坚持练起来。有用就点 |