Athlean X (Jeff） 关于腹肌训练的几段视频

剛看到Athlean X (一個著名油管健身類頻道) 关于腹肌训练的几段视频， 分享一下。 發現自己常做的個別動作也屬於他説的效果不好的。

 

1.  最推薦的動作

 

The ONLY 2 Ab Exercises You Need (NO, SERIOUSLY!) 1

 

:18 corkscrew

2:55 straight leg corkscrew

3:24 hanging corkscrew

3:56 upper circle crunch

4:35 power over

5:12 crunch pulldown

 

2. 兩段的腹肌訓練示範

Intense Ab Workout | 7 Minutes (FOLLOW ALONG!)

 

 

Best Home Ab Workout | 10 Minutes (GUARANTEED!)

 

3. 對各種腹肌练习的分析和排名（有效性，安全性）

Ab Exercises Ranked (BEST TO WORST!)

Worst:

Russian twist

bicycle crunch

DB side bent

Planks

Lying leg raises  (use more hip flexor)

 

Better:

Hanging leg raises

AB wheel rollouts

Better Still:

Hanging Knee Raise: 7:05

Hanging Corkscrew: 7:53

Single-Sided Slow Carry: 8:37

 

Almost Best:

Side Bridge Twist: 9:32

Levitation Crunch: 10:11

Swiper: 10:55

Gymnast Tuck: 11:38

Best:

Sliding Tuck 12:30