加载中…如何锻炼你的腹肌？
(2009-06-29 11:42:02)
标签：
健康健身体育 |
分类： 体育运动 |
How to Get Flat Abs
如何获得平坦小腹
http://www.vo2max.com.cn/attachment/26_2_72a226161584de2.jpg
Like the quest for the Holy Grail, many people are on a mission to improve their abs. What does it take to get there? These 9 simple exercises and lifestyle tips can start you in the right direction.
正如寻找圣杯一样，许多人都在努力改善他们的腹部。怎样做到这些？以下9点简单的联系和生活小常识将使你沿着正确的方向开始。
No. 1: Improve Your Posture
1. 改善的姿势
Slouch and your stomach pooches. So straighten up, and you've done your abs a favor without breaking a sweat! For better posture while standing, align your ears over your shoulders, shoulders over hips, hips over knees, and knees over ankles. Keep the fronts of the shoulders open like a shirt on a hanger, instead of a shirt on a peg. Draw your navel to your spine and keep your weight even on the balls of your feet and your heels.
没精打采的坐着，你的腹部赘肉出现。因此坐直，这样你可以毫不费力的练习有益于腹部的事情。最好的姿势是站立，让你的肩、耳朵、臀部、膝盖以及脚踝保持在同一直线上。保持前肩打开，就像衬衫挂在衣架上而不是挂在挂钩上。收腹（让肚脐靠向脊柱），并使重心平均分布于脚掌和脚跟上。
No. 2: Think Whole-Body Exercise
如何获得平坦小腹
http://www.vo2max.com.cn/attachment/26_2_72a226161584de2.jpg
Like the quest for the Holy Grail, many people are on a mission to improve their abs. What does it take to get there? These 9 simple exercises and lifestyle tips can start you in the right direction.
正如寻找圣杯一样，许多人都在努力改善他们的腹部。怎样做到这些？以下9点简单的联系和生活小常识将使你沿着正确的方向开始。
No. 1: Improve Your Posture
1. 改善的姿势
Slouch and your stomach pooches. So straighten up, and you've done your abs a favor without breaking a sweat! For better posture while standing, align your ears over your shoulders, shoulders over hips, hips over knees, and knees over ankles. Keep the fronts of the shoulders open like a shirt on a hanger, instead of a shirt on a peg. Draw your navel to your spine and keep your weight even on the balls of your feet and your heels.
没精打采的坐着，你的腹部赘肉出现。因此坐直，这样你可以毫不费力的练习有益于腹部的事情。最好的姿势是站立，让你的肩、耳朵、臀部、膝盖以及脚踝保持在同一直线上。保持前肩打开，就像衬衫挂在衣架上而不是挂在挂钩上。收腹（让肚脐靠向脊柱），并使重心平均分布于脚掌和脚跟上。
No. 2: Think Whole-Body Exercise
2： 考虑全身锻炼
Don't get so into your abs that you overlook your other muscles. Your core muscles also include your glutes and back muscles, for instance. Pilates is one way to work all of the core muscles, plus the arms and legs, for a whole–body workout that does strengthens the abs — and more.
不要太关注你的腹部而忽略了你身上的其他肌肉。你的核心肌群也包括如臀部和背部肌肉。普拉提是一种锻炼所有核心肌群的方法，辅以臂部和腿部，这样的全身锻炼确实可以强壮你的腹部，并且有更多的益处。
No. 3: Try the Canoe Twist
3. 试试划船扭腰运动
Stand upright, feet apart. Interlace your fingers to create a solid grip. Exhale, and sweep the interlocked hands, arms, shoulders, and chest to the left, as if "rowing a canoe." Simultaneously lift the left knee up and to the right. Inhale and return to the starting position. Exhale and perform the movement to the right. Alternate for 20 repetitions.
直立，双腿分开。十指交叉，双手紧握。吸气，移动相扣的手、臂部、肩部以及胸部到身体左侧，就像“划独木舟。”同时，抬起左膝，将其移向身体右侧。吸气，身体回到初始位置。呼气，进行身体右侧的运动。交替重复20次。
Don't get so into your abs that you overlook your other muscles. Your core muscles also include your glutes and back muscles, for instance. Pilates is one way to work all of the core muscles, plus the arms and legs, for a whole–body workout that does strengthens the abs — and more.
不要太关注你的腹部而忽略了你身上的其他肌肉。你的核心肌群也包括如臀部和背部肌肉。普拉提是一种锻炼所有核心肌群的方法，辅以臂部和腿部，这样的全身锻炼确实可以强壮你的腹部，并且有更多的益处。
No. 3: Try the Canoe Twist
3. 试试划船扭腰运动
Stand upright, feet apart. Interlace your fingers to create a solid grip. Exhale, and sweep the interlocked hands, arms, shoulders, and chest to the left, as if "rowing a canoe." Simultaneously lift the left knee up and to the right. Inhale and return to the starting position. Exhale and perform the movement to the right. Alternate for 20 repetitions.
直立，双腿分开。十指交叉，双手紧握。吸气，移动相扣的手、臂部、肩部以及胸部到身体左侧，就像“划独木舟。”同时，抬起左膝，将其移向身体右侧。吸气，身体回到初始位置。呼气，进行身体右侧的运动。交替重复20次。
No. 4: Do the Cat Kick
4. 练习猫踢
Stand with feet together, arms extended like airplane wings. Exhale, and lift the right leg forward and up. At the same time, sweep the arms forward at shoulder level and round your spine, like a cat. The navel should feel as though it's pressing toward the spine. Inhale, and open back up and return to the starting position. Repeat with the left leg, alternating for 20 repetitions.
双腿并拢站立，双臂像飞机双翼样伸展。吸气，向上向前抬起右腿。同时，双臂在肩水平合掌并弯曲脊柱，像猫一样。感觉肚脐似乎正压向脊柱。吸气，张开双臂，回到最初的站立姿势。左腿进行相似的运动。交替重复动作20次。
Stand with feet together, arms extended like airplane wings. Exhale, and lift the right leg forward and up. At the same time, sweep the arms forward at shoulder level and round your spine, like a cat. The navel should feel as though it's pressing toward the spine. Inhale, and open back up and return to the starting position. Repeat with the left leg, alternating for 20 repetitions.
双腿并拢站立，双臂像飞机双翼样伸展。吸气，向上向前抬起右腿。同时，双臂在肩水平合掌并弯曲脊柱，像猫一样。感觉肚脐似乎正压向脊柱。吸气，张开双臂，回到最初的站立姿势。左腿进行相似的运动。交替重复动作20次。
No. 5: Practice the Pilates Zip Up
5. 练习普拉提的提拉运动
Stand upright with heels together, toes slightly turned out. Bring your arms up, hands joined underneath the chin. Exhale, press your arms down, keeping hands and arms very close to the body. Simultaneously, lift your heels off the ground onto your tiptoes. Hold for two seconds at the "top," inhale and return to the starting position. The abs go "in and up" and the arms go down. Perform 20 repetitions.
直立，双脚脚跟并拢，脚趾稍微打开。抬起手臂，手放在下颌下。吸气，手臂向下按，手和臂部紧靠身体。同时，后脚跟离地，以脚尖站立。保持这个“最高”姿势2s，吸气，回到最开始的姿势。腹部向“内上方”，手臂向下。重复动作20次。
No. 6: Examine Your Diet
6. 检查你的饮食
You can do ab exercises until the cows come home, but if you've got extra belly fat, your strong abs won't show. To budge the belly fat, you have to look at what you eat and how active you are. In other words, eat less and move more, and spend your calorie budget wisely. 你可以直到你腹部出现赘肉再进行锻炼，但如果你已经有了赘肉，那么你就不可能练就强健的腹部。为了应对赘肉，你必须检视你都吃些什么以及你是如何锻炼的。即，少吃多运动，并且合理安排你摄入的卡路里。
No. 7: Props Are Optional
5. 练习普拉提的提拉运动
Stand upright with heels together, toes slightly turned out. Bring your arms up, hands joined underneath the chin. Exhale, press your arms down, keeping hands and arms very close to the body. Simultaneously, lift your heels off the ground onto your tiptoes. Hold for two seconds at the "top," inhale and return to the starting position. The abs go "in and up" and the arms go down. Perform 20 repetitions.
直立，双脚脚跟并拢，脚趾稍微打开。抬起手臂，手放在下颌下。吸气，手臂向下按，手和臂部紧靠身体。同时，后脚跟离地，以脚尖站立。保持这个“最高”姿势2s，吸气，回到最开始的姿势。腹部向“内上方”，手臂向下。重复动作20次。
No. 6: Examine Your Diet
6. 检查你的饮食
You can do ab exercises until the cows come home, but if you've got extra belly fat, your strong abs won't show. To budge the belly fat, you have to look at what you eat and how active you are. In other words, eat less and move more, and spend your calorie budget wisely. 你可以直到你腹部出现赘肉再进行锻炼，但如果你已经有了赘肉，那么你就不可能练就强健的腹部。为了应对赘肉，你必须检视你都吃些什么以及你是如何锻炼的。即，少吃多运动，并且合理安排你摄入的卡路里。
No. 7: Props Are Optional
7. 可以选择一些道具
Stability and Bosu balls, straps and bands, and gym memberships can be wonderful, but they aren't necessary for stronger abs. Even in your everyday life — while taking a walk, standing in line at the grocery store, or socializing at a cocktail party — you can engage your abs by standing straight and exhaling to draw the navel to the spine.
平衡训练器、训练带以及拥有健身房会员资格是非常好的，但是这些并不是拥有强健腹部所必须的。即使在你每天生活中，走路、在杂货店门口排队或者鸡尾酒会中的社交活动，你都可以通过直立以及吸气收腹而锻炼你的腹部。
Stability and Bosu balls, straps and bands, and gym memberships can be wonderful, but they aren't necessary for stronger abs. Even in your everyday life — while taking a walk, standing in line at the grocery store, or socializing at a cocktail party — you can engage your abs by standing straight and exhaling to draw the navel to the spine.
平衡训练器、训练带以及拥有健身房会员资格是非常好的，但是这些并不是拥有强健腹部所必须的。即使在你每天生活中，走路、在杂货店门口排队或者鸡尾酒会中的社交活动，你都可以通过直立以及吸气收腹而锻炼你的腹部。
No. 8: Set Realistic Goals
8. 建立实际的目标
Your genes may play a role in your body's shape, but don't make that an excuse to give up and head for the cookie jar. Your goals should be realistic and focused on your body, not on some idealized image. Beyonce's abs may motivate you, but you shouldn't expect to mimic them.
你的基因可能影响你的体型，但是不要让它成为你放弃、转而投向饼干桶的借口。你的目标应该是实际且针对你身体的，而非一些理想化的图片。碧昂斯的腹部可能激励你，但是你不要期望你的和她的一样。
8. 建立实际的目标
Your genes may play a role in your body's shape, but don't make that an excuse to give up and head for the cookie jar. Your goals should be realistic and focused on your body, not on some idealized image. Beyonce's abs may motivate you, but you shouldn't expect to mimic them.
你的基因可能影响你的体型，但是不要让它成为你放弃、转而投向饼干桶的借口。你的目标应该是实际且针对你身体的，而非一些理想化的图片。碧昂斯的腹部可能激励你，但是你不要期望你的和她的一样。
No. 9: Take Things Slow
9. 慢慢来
9. 慢慢来
There are no fast fixes. Even the promised quick
fixes end up being temporary. Plan on slow and steady progression,
and prepare for setbacks and even frustration. Rewards come with
time and consistency.
没有快速塑身。即使许诺是快速塑身的最终将以暂时性而告终。进行缓慢而稳定的进展计划，并且对倒退和沮丧做好准备。回报随着时间和持之以恒而到来。
没有快速塑身。即使许诺是快速塑身的最终将以暂时性而告终。进行缓慢而稳定的进展计划，并且对倒退和沮丧做好准备。回报随着时间和持之以恒而到来。
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