练腹肌最有效的方法是一个字 “练”。方法如下:
1、腹肌练习动作一:倒V俯撑并脚左右跳。
![](https://video.ask-data.xyz/img.php?b=https://iknow-pic.cdn.bcebos.com/b812c8fcc3cec3fde2fb0f09c688d43f86942780?x-bce-process=image%2Fresize%2Cm_lfit%2Cw_600%2Ch_800%2Climit_1%2Fquality%2Cq_85%2Fformat%2Cf_auto)
2、腹肌练习动作二:坐姿并腿抱膝。
![](https://video.ask-data.xyz/img.php?b=https://iknow-pic.cdn.bcebos.com/2cf5e0fe9925bc31b197a9e44edf8db1ca137080?x-bce-process=image%2Fresize%2Cm_lfit%2Cw_600%2Ch_800%2Climit_1%2Fquality%2Cq_85%2Fformat%2Cf_auto)
3、腹肌练习动作三:屈肘俯撑左右侧提膝碰肘。
![](https://video.ask-data.xyz/img.php?b=https://iknow-pic.cdn.bcebos.com/dbb44aed2e738bd4d7eb1a4db18b87d6267ff980?x-bce-process=image%2Fresize%2Cm_lfit%2Cw_600%2Ch_800%2Climit_1%2Fquality%2Cq_85%2Fformat%2Cf_auto)
4、腹肌练习动作四:跪姿俯撑异侧肘碰膝。
![](https://video.ask-data.xyz/img.php?b=https://iknow-pic.cdn.bcebos.com/c995d143ad4bd11333071f4e4aafa40f4afb0587?x-bce-process=image%2Fresize%2Cm_lfit%2Cw_600%2Ch_800%2Climit_1%2Fquality%2Cq_85%2Fformat%2Cf_auto)
5、腹肌练习动作五:仰卧两头起。
![](https://video.ask-data.xyz/img.php?b=https://iknow-pic.cdn.bcebos.com/c83d70cf3bc79f3dec2b4c4caaa1cd11738b2987?x-bce-process=image%2Fresize%2Cm_lfit%2Cw_600%2Ch_800%2Climit_1%2Fquality%2Cq_85%2Fformat%2Cf_auto)
6、腹肌练习动作六:仰卧屈膝挺髋左右转体。
![](https://video.ask-data.xyz/img.php?b=https://iknow-pic.cdn.bcebos.com/3801213fb80e7bec8611ab9d3f2eb9389a506b87?x-bce-process=image%2Fresize%2Cm_lfit%2Cw_600%2Ch_800%2Climit_1%2Fquality%2Cq_85%2Fformat%2Cf_auto)
7、腹肌练习动作七:坐姿并脚上摆腿。
![](https://video.ask-data.xyz/img.php?b=https://iknow-pic.cdn.bcebos.com/f31fbe096b63f624f196917f9744ebf81b4ca387?x-bce-process=image%2Fresize%2Cm_lfit%2Cw_600%2Ch_800%2Climit_1%2Fquality%2Cq_85%2Fformat%2Cf_auto)
注意事项:
1、以上7个练习动作每个动作做1分钟,在1分钟的时间里尽可能的多做。
2、做完一个动作后休息30秒后接着做下一个,直到将这7个动作做完算一个循环。
3、一个循环后休息2分钟,再做下一个循环,一般建议练习者在一次训做2到4个循环。