肘撑 最适合上班族的练习的动作

[pukfz1839]

今天我们就给大家介绍一个名为肘撑的练习动作，只要每天抽很少时间的练习，同样可以对你的身体素质有很大的 提升。

肘撑是提高身体素质，增强身体稳定性非常有效的一个动作，同时还可以提高腰腹力量、整个背部和大臂的力量， 对人的耐力和意志力的增强也会有很大的促进作用。

1.动作要领：

首先准备一个张垫子,光波炉和微波炉的区别，然后俯身趴到垫子上，肘关节弯曲小臂平放到垫子上,盟特光波炉，手心朝下，自然放松，大臂与地面垂直，两个肘关节的距离与肩关机的宽度相同，然后将上半身支撑起来，此时 收紧背部和腰腹部肌群，双腿并拢，膝盖跰直，脚尖着地，使身体成一条直线，头部不要抬起，眼睛平视双手的位 置，然后保持住这个姿势。

2.运动频率和时间：

没有运动基础或者腰腹部力量薄弱的朋友，坚持肘撑30秒便是一件很难的事情了。通过练习后，坚 持1-2分钟，便能达到全身提高身体素质的目的。每次练习4-6组，组间间歇10秒钟。算下来一次运动最多15分钟就可以完成。

3.注意事项：

练习肘撑的时候，第一点不要憋气，要保持均匀的呼吸。第二要注意收紧背部肌群，往往在疲劳的时候，背部的菱 形肌和肩胛骨表层肌肉会放松，肩胛骨会向上突出，身体凹下去很多，这样会降低锻炼效果,盟特新产品价格。第三是核心部位保持标准的高度，感觉身体因疲劳低下去的时候，就努力收紧腰腹部，直到坚持到完全力竭再停 下来。第四要注意双脚并拢，分开会降低难度。

练习一段时间的肘撑以后,光波炉的危害应注意几点，可以尝试更难一点的动作。保持肘撑的姿势，然后抬起一条腿，这时感觉控力又回到开始练习肘撑的地步。如果 能单腿肘撑坚持两分钟，那么说明此人的身体素质是非常优秀了。

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