睡前10分鐘枕頭操 6組動作練腹肌

文: Nor
2017.06.30

有時做運動唔一定要特登抽時間,其實睡前利用旁邊的枕頭也能Keep Fit。以下教你6組動作,每晚10分鐘練出緊實腹肌!以後無藉口唔做運動!

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以下每組動作維持35秒,每當完成一組動作就休息20秒,合共3回合。

1.抬腿捲腹 

身體平躺,90度曲膝

  

雙手伸直,捉住枕頭

  

將枕頭來回放於地面、小腿上

  

 

2.船式Sit Up

以臀部做支點,雙腿、上半身離開地面

 

雙腿夾實枕頭,雙膝彎曲

 

上半身運用腹力向前傾

 

 

3.橋式踢腿

背部平躺,手掌向地,雙膝彎曲,膝頭與腳踝呈直線

 

抬臀,背部稍稍離地,單腿向上踢

 

重複動作,另一邊腿向上踢

 

 

4.俄式扭

上半身平躺,捉著枕頭,雙腿向上伸直

 

雙膝輕輕彎曲,用腹力起身

 

腰部、雙手向左右扭動

 

 

5.手拋腳接

伸直手腳,背貼地

 

枕頭在手、腳之間交換

 

手腳保持筆直,以腹部上方作中心交換點

 

 

6.翻滾後站立

枕頭放置於地面

 

蹲下向後躺(動作要連貫)

 

雙腿用力站起來,再次重複動作

 

來源:IG@tanyapoppett授權轉載 

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