【运动笔记】20181118 腰腹锻炼
今天主要进行腰腹锻炼
1、??20×4
这实在无法用几个字描述……双腿分立与肩同宽,微屈膝,反手窄握杠铃杆,手臂往下伸直,弯腰翘臀,腰往上起,吐气。
2、站姿划船20×3
这个动作以前记录过,唯一不同的就是不靠墙,不靠墙手实在是很累啊……
3、侧腰锻炼20×2
4、侧后腰锻炼20×2
5、斜板支撑1分钟
6、??20×2
坐在垫子上,双手在后撑着,手指往前,屈膝并腿离地。腿往前伸,腰往后仰,肘关节弯曲;屈腿,身体往前移,尽量紧缩,吐气,腹部用力。
7、??20×2
屈腿,交叉脚,离地,尽量保持腰挺直,双手合十,随着腰的转动往反方向平移。
8、向上抬脚20×2
9、空中单车15×2
10、卷腹15×2
11、平板支撑1分钟
7569
Aerobics
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