There is always someone keeping working out (part 16)(Original) /总有一个比你忙，比你穷，比你老的人在健身（十六）
In the recent two years, all kinds of fitness articles even articles about health maintenance have been promoting this action—elbow plank.
This action has been deified. Moreover, some articles are telling us that it can make us six abdominal muscles, less fat and other effects. My dear friends, do not be fooled. You know, to own nice muscles and a strong body, you need to make great efforts.
But we need to face up to elbow plank, which is really worth practicing.
近两年来，各类健身文章甚至养生文章都在大力渲染一个健身动作，就是平板支撑。
这个动作可以说被神化了，甚至有些文章说它能让你练出六块腹肌、减脂等功效，朋友们，千万不要被忽悠了，要知道好的肌肉身材是需要足够的付出的。
但我们需要正视平板支撑，这个动作确实值得练习的。
The biggest effect of this action is to exercise the core strength. Secondly, it can help to shape the waist, shoulders and buttocks. But never think this action is easy. Only when you stick to doing it, can this action be effective. In addition, those who are office workers should keep it up. Sitting throughout the day will lead to the deformation and damage of cervical, spine and lumbar. This action directly exercises these parts. Stretch and straighten your body, which can prevent hunching over.
这个动作最大的作用就是锻炼核心力量，其次它能塑造腰部、肩部、臀部的线条，但是千万不要觉得很轻松，只有坚持常做才能有效果。另外平时常坐办公室的朋友应该坚持完成这个动作，由于长期久坐，会导致颈椎、脊椎、腰椎变形和受损，而这个动作恰好锻炼到这些部位，这个动作将身体躯干用力绷直正好纠正平时的弯腰驼背！
Demonstrative action by my girlfriend and me 我和女朋友的示范动作
Action tips: Keep your body facing the ground, and use your elbows to support the upper body on the yoga mat. Meanwhile, tiptoes work as another fulcrum to support the lower body. The other parts of your body cannot touch the ground. From head to toe, you need to form a straight line. Focus on the strength of the waist and hips to keep this action.
ATTENTION: When practising, do remember not to keep the waist down, which will injure the waist. After holding on for a while, your waist will consciously drop. At this time, you can slight lift your ass.
This action can be done every day. Complete 4 groups each day. You need to keep doing until you are totally worn out. Do not be lazy.
动作要领：身体正面朝地，双肘撑在瑜伽垫上，脚尖作为另一支点支撑在地面，身体其他部位不要接触地面。从头部到脚跟，几乎呈一条直线，集中用腰部和臀部的力量保持动作。
注意：做这个动作时千万不要垂腰，长时间练习后会导致腰部损伤。坚持一会以后，腰部会不自觉地下垂，这时可以稍抬屁股。
平板支撑可以天天做，每天完成4组，每组都要接近你的极限，不要偷懒！
That's the craziest thing I ever saw
@mrpointp
😁
請問一下如何吧肚子減掉:(
这要分为两种，一是纯粹减肚子脂肪，二是减脂肪并且练出腹肌。
减脂肪的话，首先要做到不要吃油腻、烧烤、高热量这些食物，不然你多努力都没有用了。可以尝试每天吃蔬菜沙拉，我有位朋友每天都把蔬菜沙拉当成晚餐吃再加上运动，两个月就瘦了20多斤。运动项目就跑步、跳绳，坚持天天运动一小时，不要敷衍自己。以上是纯粹减肚子脂肪的方法。如果想练出好看的腹肌，那就要更辛苦些了，在减脂肪的基础上还要做一些腹肌的无氧练习，具体的练习我之前的帖子有写！练腹肌不必天天练，一周两三次就可以。（光练腹肌达不到明显减肚子脂肪的效果，一定要结合跑步和饮食）
如果坚持的话，一个月左右就能见效，千万不要敷衍自己。
謝謝，那我先從减肚子脂肪開始，如果運動變成游泳（一週兩至三次）加改變吃的習慣，可以嗎？
游泳也是可以的，游泳比慢跑好像消耗能量更多。但至少要游1小时，因为刚开始半小时是不消耗脂肪的，半小时左右才开始燃脂，如果想达到好的效果，那至少一次游1小时。饮食是无论如何都要控制，啤酒什么的就别喝了。
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I like toast 🍞