這次的運動總共有4個動作,是如何使用瑜珈球練核心、側腹肌、三頭肌跟大腿後側肌群。
每組動作做15下。
整個循環2-3次。
Use Stability Ball to do these 4 movements
To target your Abs, Obliques, Triceps and Hamstrings.
First movement
•Do it 15times
•Knees on the floor, hands together on the Stability Ball, slowly roll down until your forearms is on the Stability Ball and extend your arms a little bit more. Then use your core and triceps slowly roll up.
•When you do this motion, most important thing is your head to knees should keep it in the straight line don't bend your pelvic when you roll up and down so you can really work on your abs and triceps.
Second movement
•Do it 15times for each side.
•This movement is for your Obliques, so if you gonna start with your right oblique, turn your lower body t the left upper body parallel with the floor, hands together on the Stability Ball, same motion as First movement.
•After right side switched to Left Obliques.
Third movement
•Do it 15times
•Lay on the floor, arms by your side to keep your body stable. Feet on the Stability Ball. Slowly to bend your knees towards to your butt (use your hamstrings muscles to bring your feet in.) Then extend out, go in and out. Abs/Butt tight to protect your lower back. Keep your hips high, NEVER DROP YOUR HIPS while doing this motion.
Fourth movement
•Do it 15times
•Same thing as third movement but don't extend your legs out. Just keep your feet on the Stability Ball, arms by the side, hips high, then just slowly lower your pelvic and slowly back to the top.
Do these 4movements 2-3 times.
side bend oblique 在 Fit By Saria Facebook 的精選貼文
👑這次的影片是教大家如何訓練出漂亮的馬甲線/川字線。
• 總共有五個動作。
• 一個動作做10次(中間建議盡量不要休息)。
• 標準姿勢是,如果你是先練右邊側腹肌,那就是上半身與地面平行,下半身往左邊轉,右腳在左腳前面雙腳平貼在地上。練左邊教是相反。
• 這個動作是我最愛的側腹肌運動。因為轉體,讓你可以把側腹肌練的練的很徹底。而且使用的是你的身體的重量。不過同時難度也很高。我知道台灣沒有什麼人是這樣練側腹肌的。所以如果你覺得太難,那一開始你可以只要做到正確的姿勢(姿勢正確是最重要的),不過不用做任何事只要停在這姿勢30秒到一分鐘。就像你Hold一般的平板式一樣。然後在慢慢進階。
歡迎提問喔。
感謝 viaSWEAT 的新運動內衣跟Leggings ,好看又好穿。
👑This is my favorite way to train your obliques muscles.
• All you need is a yoga mat, and I gliding discs(professional workout gear. If you don't have it. Use small towel or disposable plates)
• It's 5 movements each movement do 10reps.
• Trying not to rest during the transaction.
• What's the proper form? If you start from your right oblique first, then upper body should be parallel with the floor, lower body twist to the left side and the same time cross your right foot in front of your left, feet flat on the floor.
• This is a very intense obliques series. If you can't do all the moves it's fine. But hold your body in the proper way for 30secs to 1min (just like you hold in the normal plank but twisted your body.) then start from there.( RIGHT FORM IS EVERYTHING!!!!!)
• First movement.
Hold a hand plank but twist your lower body and just slowly use your oblique to pike up. It's doesn't has to be high. As long as you are using the right muscle.
• Second movement
Everything is the same movement but changed to a forearm plank.
• Third movement
Keep your lower body twisted, then walk your plank. From elbow elbow to hand hand
• Forth movement
Back on hand plank, keep your lower body twisted, now heel of the ground just your toes on the tool you are using, then slowly bend your knees to your elbow.
•Fifth movement
On your forearms plank, just us your forearms to push you whole body back and forth.
Ask me if you have any questions:)
side bend oblique 在 Fit By Saria Facebook 的最佳貼文
如果想要讓這動作更有挑戰性。
在做每組動作前加上一分鐘的BURPEE
保證燃燒更多熱量。
每組動作做15-20下
🔺If you want add one min BURPEE first.
🔺For this workout you need a foam roller, sliding discs,small towel or disposable plates. And a yoga mat. 🔺Hold a hand plank(hands close together). Slowly bend you arms roll down to forearm plank. Then use your forearms push your shoulder back a little then roll back elbows and shoulders lineup, then pike up(use your core not your thighs), then slowly roll back to forearm plank, then use your triceps and your core to lift yourself up back to hand plank.
🔺If you want add one min burpee before next movement.
🔺Obliques. Right side first
Upper body stay the same. But twist from your pelvic to feet to the left, right foot in front of left.
🔺Slowly Bend your elbow roll down to forearm plank. Then use your forearms push your shoulder(whole body) back then use your forearms bring yourself back(elbows and shoulders in line). Then slowly bend your knees towards to your left elbow, then slowly straight your legs. Then pike up from your obliques, then go down slowly. Last thing use your triceps to bring yourself up to a hand plank.
🔺Now do the Left Oblique.
🔺Each movement do it 15-20 reps.