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