【居家運動】韓國普拉提教練教你5個練腹肌動作 每日3分鐘輕鬆在家打造腹肌

2021.03.05

天氣漸漸變暖,不少女生就會開始後悔冬天吃太多,要穿短袖衫短褲的時候就難藏贅肉。Viu節目《Viu Beauty》就請來一位韓國普拉提教練教大家5個簡單練腹肌動作,每日只需3分鐘就可以打造腹肌,準備迎接夏天!

1.Curl Up

先將瑜珈球或毛巾捲起放在胸椎的位置,雙腳屈曲,雙手放在頭後面,打開手肘。呼氣抬起頭,手肘保持打開,吸氣返回原位,重複動作10次。

2.對角線Curl Up

保持Curl Up的基本姿勢,然後抬高右手,呼氣抬起頭同時右手伸向左邊膝蓋,左手手肘保持打開,將頭轉向左邊,吸氣返回原位。左右手各重複5次。

3.Criss-Cross

保持Curl Up的基本姿勢,呼氣抬起頭同時抬起左腳,將右手手肘伸向左邊膝蓋,放低左腳,然後轉向另一邊將左手手肘轉向右邊膝蓋,左右交替重複10次。高階者可以嘗試向上伸直雙腿,手肘伸向膝蓋時另一隻腳保持向上伸直。

4.Teaser

將瑜珈球或毛巾捲起放在胸椎的位置,右手抬高,左手伸直按在地面,將雙腳抬起,呼氣同時抬起上身轉向左邊拉起上身,用臀部保持平衡,吸氣慢慢回到原位。左右兩邊各重複5次。

5.Side Bend

首先用左手手肘支撐地板,頭和盆骨成一直線,用膝蓋撐起臀部,高階者可以選擇伸直兩隻腳,保持平衡抬起右手,維持10秒。

以上5個動作每日用3分鐘內重複3-5組,就可以打造腹肌線條。

來源︰Viu Beauty

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