最有效!一招瘦全身,每天堅持5分鐘勝過跑步1000米!一個月練出人魚線!




練健身沒聽過平板支撐(plank)?那你就out啦。不用上健身房,甚至連器械也不用,一週練3次,一個月就能練出人魚線!前駐華大使駱家輝能堅持51分鐘Plank,完勝潘石屹、甚至是運動好手林丹。這種能堅持2分鐘就是英雄的運動,在已年過60的駱家輝51分鐘的記錄上,或許也引起了不少人的質疑,但是,運動貴在堅持,沒有什麼不可能!

什麼是平板支撐(plank)?

平板支撐的動作其實只有一個,不用教練就能完全掌握——你只要伸直全身進入俯臥姿勢,用腳趾和前臂支撐住身體,保持儘量長的時間就可以了。

這是最流行的無器械運動,可以有效地鍛鍊腹橫肌,屬於消耗式塑身,體驗下來,一分鐘後全身顫抖,此時最消耗,能堅持就堅持,每日比前一天多5-10秒,一個月後就能重現「人魚線」。

一個簡單動作的難度在哪裡?

平板支撐看似簡單,其實是消耗體能的全身運動,對腹直肌、腹外斜肌、腹內斜肌和腹橫肌,腿部、背部、臀部肌肉群都可以得到充分的鍛鍊。尤其是配合花式動作一起做,它的效果絕對比做仰臥起坐要全面、高效。

如何正確完成平板支撐?

肘支撐平板:按照順序完成/檢查動作

雙肘在雙肩落點下

眼睛看地面,保持頸部自然伸直

肩膀、臀部、膝蓋、腳踝在一條直線上(自我感覺與他人觀察)

腳尖腳跟併攏,大腿小腿內側夾緊,雙腿伸直,臀部收緊(很多人做平板會不知道這個要領,因此加粗,望重視)

腹肌收緊,肩胛骨保持中立位


手支撐姿勢(雙腿沒有併攏,動作對腹部的刺激會降低。)在肘支撐平板的基礎上,雙手撐地。同樣,雙手在雙肩的落點上。

增加難度的具體方法

1)可懸空提起一隻腳

2)可懸空提起一隻手

3)可懸空提起一隻腳和一隻手

文章來源: http://thepeopleinsider.blogspot.com/2014/11/51000.html

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