“y”型腹肌 美腹新指标

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　　“Y”指标
　　“Y”形是腹外斜肌的形状,ad健腹机价格，通过减脂使腰两侧没有赘肉，而肌肉训练让腹外斜肌形状明显，同时，适当的腹肪覆盖在腹直肌(腹部中间)上 ，遮盖了腹直肌训练后硬朗的线条，使腹部略显圆润的突起。
　　“Y”训练要点
　　1.动作速度要慢，并将注意力集中在腹部肌肉，体会肌肉收缩。
　　2.每周进行3-5次腹肌练习，每次选择2-3个动作，每个动作做15-20次。动作间可休息1分钟。
　　3.饭后一个半小时后训练或练完半个小时后进食。
　　4.饮食以高蛋白低脂肪低碳水化合物为原则，只进行腹肌练习并不能拥有迷人的腹部，必须配 合有氧运动。
　　健身房专业Y训练
　　1.悬垂举腿
　　双手抓住头上横杠，双臂伸直悬在上面,ad收腹运动机。朝胸部上提双侧膝盖，挤压收缩腹肌的同时吸气，然后放下双腿伸展腹肌。如果双腿抬高的同时扭转躯体，可将 锻炼的重点转至腹斜肌上。
　　2.拉力器负重转身
　　将拉力器把手调至与腰同高，双手握住拉力器把手，双臂伸直放在身体一侧。保持臀部不动，手臂伸直，转动 腰部，将拉力器把手旋至身体另一侧。用力时呼气，还原时吸气。
　　3.仰卧举腿
　　头朝上，仰卧在腹肌训练板上，双手握住把手固定身体。双腿并拢伸直，缓慢抬起至臀部离开板面。然后放下 ，但不要使脚触及地面。用力时呼气，还原时吸气。
　　4.悬腿提膝
　　双臂伸直,ad收腹运动机价格，双手握住双杠支撑身体，将身体悬在空中。双腿并拢，屈腿收腹，将膝盖提起向胸部靠拢。用力时呼气，还原时 吸气。
　　5.拉力器屈体收腹
　　双手握住拉力器的绳索末端?面部朝下，跪在垫子上，屈肘并保持不动，使身体成弧形向下躬身躯体，收缩腹 肌屈体时要保持腿部与地面垂直。
　　家中简易Y训练
　　1.屈腿卷腹
　　仰卧在垫子上，小腿架在椅子上，使髋关节和膝关节均成90度角。双手放在胸前或脑后，但不要用手拉动头 部。收缩腹肌拉起躯干，保持下背部(腰部)紧贴在垫子上，仅使肩关节离开垫子。用力时呼气，还原时吸气。动 作要缓慢。
　　2.坐姿抬腿
　　坐在椅子上，膝关节微屈，两脚夹住一本杂志。身体稍向后倾斜。含胸收腹，两膝向胸部靠拢，将杂志抬起。 用力时呼气，还原时吸气。
　　3.辅助转身
　　借助转椅和桌面进行转身练习，适合在办公室进行。
　　4.控腹
　　屈肘俯卧在垫子上，用小臂和脚尖支身体，使躯干及腿部悬空,ad收腹运动机价格。保持头、颈、腰在一条直线上。均匀呼吸，保持20～60秒。
　　5.健身球坐姿
　　最简单的锻炼方法，看电视时坐在健身球上，因为要保持平衡，腰腹肌肉始终保持收紧，达到训 练目的。
　　6.转体仰卧起坐
　　仰卧在垫子上，双腿并拢屈膝至90度倒放在垫子上。双手放在耳边。收缩腹外斜肌，使上背部抬离地面，同 时挤压侧腹部。用力时呼气，还原时吸气。
　　7.侧抬髋部
　　屈肘90度，侧卧在垫子上，保持身体在一条直线上，两脚前后分开。收缩腰部肌肉将髋部抬离地面。并保持 20～60秒。
　　“Y”字秘诀
　　因为腹部脂肪最容易反弹，所以即使练好“Y”型后，如何保持也是一项大事业。除了坚持训练，请把下面几 个秘诀牢记在心。
　　1.买很多好看的露脐装，放在最显眼的地方，健身时穿分身训练服，自我激励。
　　2.经常进行腹式呼吸。
　　3.参加普拉提训练，通过静力控制，塑造腰腹形状。
　　4.跳拉丁舞、印巴风情舞，塑造最诱人的腹部。
　　5.目前在时尚美眉中流行的喝醋减肥法，已被健身专业人士否定。醋虽然具有一定的脂肪分解作用，但在医 学上，酸性体质也是癌症的诱因。而肌肉训练后，体内有很多酸性物质，需要多吃蔬果、绿茶等碱性物质来中和， 否则会长时间疲劳、乏力。

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