29个超强辅助腹肌的核心练习

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1、THE 2 DEST B EXECISWget it. Youant lea body. d whie no sl exerewll ever lten your blly ie you a si-pk (youed toajut urdie fortha), threare was to wo your absevn hader so hat syou loe fat,u ncovra ard bdy。 We akedJm mith, C.C。S, a trengt coacht Diesel treng & Conditioning,o identif thehrdest core xer

2、cise Try theeand our abs ilnever lok o feel te same。29 Kneein PlakStart in pushuppition,t shit r weiht onto yu knees an eows Pssour ebow har it the flor,ad sqeee your as le yr bttob pucdin t stmh。old thgven time.#28SiePlan -KnelingLie on you side it yourknes bet.Pp yur bd up onto ou left hnd, and qu

3、eeze your atighas if your abot o e pnched ih smach。 Rs you hipsanhold fotie. nce finished, ro ontoyouote side and eat.。#7 lnStat in pushupositon, but playu weiht on you forears isted ur hads. our body shold or a tragt line frm yornles o our holers.ueeze ouras ight andpreor forsinto theflor. Hold for

4、 the givn tim (3-0 secn isa goodstaring goa).#26 lank on Swiss Balllace yur hands n aSwis ball ad sitionor dy i pshup osiionSqueez you s tiht andrae our ir ody, trying not o ltyu body mve hte l。 Hldthi positin fortime。25 idlakLie o yur eft sde wit yur lg straigt hit our weigt ont yurleft hadarise yo

5、r is so that your oyoms a straihtlifrom r shoulders to you ankes Squeze our as h ad old fr time。 hn, itch sides and reat24 lank On o UpPeform areglar nk(e absexercise #27) bu raise one eg up andff theflor aighasyucan.Mak ureyu suezeyouabs ight, press yur elowshard in the fo, otllowyour ors t sway r

6、yor hps to rase or dp.2RKC Planket youelf in plankposition (se exerise#27), but moe ourlbow ou farthe o th are in line ihyou head (instea o your souldes)。 Squeeze yrglts,ace your s, d ueyorquads to lo out your lgadpreven any mvemnt。 Hol for tie#22 BirddogsStarton our hdsnd keeswithonds aut soudrwipa

7、rt Sqeeze ur b tght an thenaise rm d lg othatthey are inlinewth yu bo。Hol fortme (saith 510 seds), turn tohe startingpositon, and reeat wh yourotherar and le.。#2 Sss al MouinCieslace yourhans o a Sisball and stat in a plk osion。race yourab anpreven our body from minghen, raise yur nes towardyourjut

8、without ouingor lwerbak.Alrnate legsfor rps。20 Stir th PotPoitio uself inplank siion with yurelbos o wissbal. Yor body soud m a sraigh ne fro rshoders to yr anles。 Thn, while keingyou dy rid, movyur ebwsna cruar attern (lik srin apot)。 Do 10 res, henrepeatin t pse direction。.#19 Swiss Balloll Out Kn

9、eeiSt on our kee andlce your forarmson aSwiss l.Brac your abs tghtand th oll outso at our mexted in front of yourbody Go far syou can without alowingyour is t s. Pa, n the your abs to rollbato thestatin positon。#18 Kneelin hAt aroe to ahigh pleyona ale stack ee n one kne in a stgre stnce。 Ga a rop a

10、 arms nthwi r shldr ud oard he tak(but hips oard)。 Wout moving yortorso,ull te rope dontowardyourppositehip。 Retrn, complete l res, a ten repeat n te othe sid。17 Kelin Lferorm theneeling ift ie the kneeng hp, bt ite of tarting abe our shulder, gn with he caeatamet low you hips. hen big te roe u d ac

11、rss oubod nd abveyour posite shuderwthout rti yur his。.#16 al Kin hopeform kneling chp (se #18), but hae h of yur nees nhfo nstea of in a staggeestance memberto chsou toso l”andtOT allow your hips t rote.#15 Tallneeling iftProrm aknelig left (see7)bu hav both kee on th lorinstead of in staggerd sae。

12、 eeerto ep your bsbd, an pull the re ouand acrss toteothe shoulder withoutrotatinyou s。 allo PresGrb aband (ora cbe)has ttacdo cablstion at eteit. tadit e idefacig h nhor oint ad sp away tll you felnio. Slowy xten yur arms ifrontof yorbo ntil theyr straight an hold. en returnt h srt。 Prfr for rep, wic sies an reet。#3 Oe r e WalkGrab heaydum

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