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发帖数: 9040 | 1 不管做多少仰卧起坐，每天抬腿多少次，结实平坦的腹部就是练不出来，你是否因此而
感到挫败？我每天都受到无数的类似的抱怨。
你可以试试以下的腹部运动计划，几周后你会发现你的腹部会比以前更平坦结实。
首先要搞懂：你的腹部肌肉是如何工作的
很多人认为腹部肌肉的作用只是连接身体躯干，让我们上半身和下半身协调运动。所以
像仰卧起坐，抬腿这样的运动方式非常受欢迎。真正的问题是：这只是我们腹部肌肉工
作方式中的其中几种罢了。另外一点却鲜为人知，以上说的这几种运动更多地是锻炼了
你的臀部肌肉。
事实上，你的腹部肌肉有好几种功能。他们是为了固定你的脊椎，承受压力，收缩和伸
展躯干，控制腰部的扭动动作。一个好的腹部锻炼计划必须涉及到以上各种方式。由于
腹部肌肉和其他肌肉一样，锻炼时你得强效地使它们复原并变得更强壮，而这就意味着
每组运动你得重复做5~12次。如果做不到，你之前做的将是无用功。
向着平坦结实的腹部奋力锻炼
开始之前我必须重申：下面介绍的方法不是仰卧起坐这样的锻炼方式，而是一系列的运
动来帮助你锻炼腹部和身体的其他部位。相信我，在每次锻炼中你能感受到你的腹部得
到了百分百的锻炼。锻炼的结果会证明一切的。
这项腹部锻炼计划一个礼拜建议您做三次，我建议每周一、周三、周五来做，这样可以
保证有充足的时间休息，复原，在锻炼间隙肌肉也能更好地成长。
以下有两个计划，分别是A计划和B计划，每两次锻炼交替一次。下面有具体的锻炼方法。
腹部锻炼计划A
·交替壶铃摇摆（解说为英语，但是照做就可以了动作请看）：http://v.ku6.com/show/qVgNaJZhxFkoFppab7okag...html?nr=1
·前置壶铃深蹲（1-10秒，动作请看）：
http://www.tudou.com/programs/view/s8TZ_i_ZD-o/
·一臂壶铃摆动（像单摆一样，上身下倾，一手提着壶铃，腹部牵制壶铃的左右摆动）
·弹力带俯卧撑（如果平常能做超过10个俯卧撑的话，就用多条弹力带）
·健身实心球体侧投掷（如投掷实心球动作，但是不要真的把球扔出去！）
腹部锻炼计划B
·壶铃推举（双手提壶至胸前，再提至头顶）
·深蹲
·腿部拉伸
·Burpees（跳起来，推力为蹲，俯卧撑，重复，如视频 从3:45开始）：
http://www.tudou.com/programs/view/s8TZ_i_ZD-o/
·俯卧支撑
怎么开展这些锻炼方案
每期锻炼都把方案A和方案B交替进行。我在下面列出了前四个礼拜的具体锻炼方法。四
个礼拜后你就能自己从方案A开始重复锻炼。
第一周
周一：方案A
周三：方案B
周五：方案A
第二周
周一：方案B
周三：方案A
周五：方案B
第三周
周一：方案A
周三：方案B
周五：方案A
第四周
周一：方案B
周三：方案A
周五：方案B
组数和个数
以下是你每周每次练习应该做的组数和个数，开始锻炼时，先从能承受的重量开始标准
地做规定的个数。
每个方案都要循环练习，这样练习会帮助你消耗更多的身体囤积脂肪的热量，这样也会
使你的腹肌更快显现。这样的练习两个动作间没有休息，两组间休息2~5分钟
·第一周：八个为一组，做三组
·第二周：增加练习器械重量，十个一组，做三组
·第三组：八个一组，做四组
·第四组：增加练习器械重量，十个一组，做四组
·第五组：八个一组，做五组
·第六组：增加器械重量，十个一组，做五组
这不仅仅只是腹部锻炼计划
这些是全身的运动，您会发现身体其他部位都变得更加强壮，这说明肌肉正在塑形。你
需要的器械只是一个壶铃，一个健身实心球，和一些弹力绷带而已。如果需要的话，你
也可以用杠铃代替壶铃。
做这项训练4~6个礼拜后，你就可以进行一项新的锻炼了。我建议无论接着做什么锻炼
，总是在这两个方案中挑几个动作做，这样能确保腹部肌肉的有效训练。
不要忘记你的饮食
在进行腹部锻炼计划的同时您要保证辅以正确的饮食来确保锻炼得到最佳的效果：减少
脂肪的饮食，少吃富含面粉和糖分的食物就可以了。
An Abdominal Workout Plan to Help You Build Strong, Flat Abs
Do you feel frustrated because you can’t build strong, flat abs no matter
how many crunches or leg raises you perform? You’re not alone. I receive
emails from guys and girls every day who do ab exercises constantly without
getting the results they desire.
This article makes the often elusive flat, strong abs a thing of the past.
That’s because I’ve cracked the code and figured out what exercises really
work. Give this abdominal workout plan a try for yourself and after a few
weeks you will find your abs are flatter and stronger than ever before.
First Things First – How Your Ab Muscles Really Work
Many people think that the only functions of the abdominal muscles are to
crunch your chest toward your knees and raise your legs upward. This is why
exercises like crunches, leg raises, and sit ups are so popular. The main
problem with this is that these are just a few of the ways your abs work.
Another, perhaps bigger issue is that these exercises train the muscles of
your hips more than anything else.
In reality your ab muscles have several functions. They are to stabilize
your spine, absorb force, flex and extend the trunk, and twist from the
waist. A great abdominal workout plan is therefore one that uses exercises
that work your abs in each of these ways. Since they are like any other
muscle, you need to train them using enough resistance to force them to
recover and grow stronger. This means sets of 5-12 reps. Anything else is a
waste of time.
Hacking Your Way To Strong, Flat Abs – The Workout
Before you proceed be forewarned. Don’t expect to find any crunches or
situps in the workout below. I’ve instead included exercises that work your
abs and the rest of your body in a more functional manner. Trust me, you’
ll feel your abs are being trained 100% every workout. The results will
speak for themselves.
You should do this abdominal workout plan 3 times a week. I prefer doing it
every Monday, Wednesday, and Friday. This allows for enough time to rest,
recover, and grow between workouts.
You will be alternating between 2 workouts, labeled A and B. Each are listed
below along with an example as to how it’s performed.
Ab Workout A
Alternating Kettlebell Swings
Kettlebell Front Squats
1 Arm Kettlebell Row
Resistance Band Push Ups (only use resistance bands if you can do more than
10 regular push ups)
Farmers Walks
Medicine Ball Side Throws
Ab Workout B
Kettlebell Push Press
Split Squats
Stiff Leg Deadlift
Burpees
Medicine Ball Slams
Planks
How To Perform These Workouts
Alternate between A and B workouts at every session. I’ve listed how this
will be performed for the first 4 weeks. After 4 weeks of training this way
you can start a new workout or begin again with workout A.
Week One
Monday: Workout A
Wednesday: Workout B
Friday: Workout A
Week Two
Monday: Workout B
Wednesday: Workout A
Friday: Workout B
Week Three
Monday: Workout A
Wednesday: Workout B
Friday: Workout A
Week Four
Monday: Workout B
Wednesday: Workout A
Friday: Workout B
Sets and Reps
Here are the sets and reps you will do for each exercise every week. Start
with a weight that you can do for the prescribed number of repetitions with
good technique.
Every workout is to be performed as a circuit. Working out this way will
help you burn more calories from stored body fat which will make your abs
visible faster. You’ll do every exercise one after the other with no rest
between each. Rest 2-5 minutes between each circuit.
Week 1: 3 circuits per workout. Perform 8 reps per exercise.
Week 2: 3 circuits per workout. Increase the weight used on exercises you
can do 10 times.
Week 3: 4 sets for each exercise. Perform 8 reps per exercise.
Week 4: 4 sets for each exercise. Increase the weight used on exercises you
can do 10 times.
Week 5: 5 sets for each exercise. Perform 8 reps per exercise.
Week 6: 5 sets for each exercise. Increase the weight used on exercises you
can do 10 times.
More Than An Ab Workout
Since these are total body workouts you’ll find that you build muscle and
get stronger throughout the rest of your body too. The only equipment you’
ll need are a kettlebell, medicine ball, and resistance bands. You can
substitute barbells and dumbbells if necessary.
After performing this workout for 4-6 weeks you can switch to a new program
with a new focus. I recommend always including at least a few of the
exercises from this workout in your programs to ensure your abs are always
being trained properly.
Don’t Forget About Diet
While this abdominal workout plan will build flat abs that are stronger than
ever, you have to eat right to get them to look the way you want. Dieting
to lose fat doesn’t have to be complicated. Simply cutting our flour and
sugar rich foods alone will help you obtain visible abs.
I recommend reading 3 Hacks To Help You Lose 10 Pounds In 21 Days for
detailed tips to help you lose excess body fat.
Studies show that getting enough sleep is critical to keeping belly fat off
too.
Now you know the right way to work out to build strong, lean, and functional
abdominal muscles. All that’s left is for you to give it a try. Once you
do I guarantee that you’ll never feel the need to perform another crunch,
leg raise, or sit up.
http://www.lifehack.org/articles/lifestyle/an-abdominal-workout | s*******t
发帖数: 7746 | | h*******1
发帖数: 4830 | | f*******4
发帖数: 116 | 4 ·一臂壶铃摆动（像单摆一样，上身下倾，一手提着壶铃，腹部牵制壶铃的左右摆动）
能给个视频吗？ 想了半天想不出是什么样。 |
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