腹肌松懈
常识
编辑：admin
日期：2024-05-21 15:25:07
239人浏览
健美腹肌训练：放松与强化的完美结合
健美腹肌：放松与强化动作指南</h1></p><p> <style></p><p> /* 文本样式 */</p><p> p {</p><p> fontfamily: Arial, sansserif;</p><p> lineheight: 1.5;</p><p> }</p><p> h2 {</p><p> color: 333;</p><p> marginbottom: 20px;</p><p> }</p><p> </style></p><p></head></p><p><body></p><p><p>在追求健美腹肌的过程中，放松和强化是两个相互补充的重要环节。适当的放松可以帮助肌肉恢复，避免过度训练导致的伤害，而强化则是塑造理想腹肌线条的关键。以下是一些针对腹肌的放松和强化动作，按照训练顺序和技巧来帮助你达到目标。</p></p><h3> 1. 热身与拉伸</h3><p><p>热身是任何锻炼的开始，它能提高肌肉温度，减少受伤风险。在进行腹肌训练前，记得做510分钟的全身拉伸，特别是对腹部的柔韧性训练，如仰卧起坐的脚踝和腰部拉伸。</p></p><p><ul></p><p> <li>仰卧腿举：轻轻抬起双腿，保持腹部紧绷，帮助拉伸下腹部肌肉。</li></p><p> <li>平板支撑：保持腹部和臀部紧贴地面，能有效拉伸核心肌群。</li></p><p></ul></p><h3> 2. 轻度强化动作</h3><p><p>这些动作旨在提高肌肉耐力，而不是立即塑造线条。它们可以帮助你在休息日放松肌肉，同时为训练日做好准备。</p></p><p><ul></p><p> <li>卷腹（不带器械）：保持背部紧贴地面，用核心力量控制动作，避免颈部和背部受伤。</li></p><p> <li>平板交替腿举：保持核心稳定，一条腿抬起，另一条腿交替，锻炼腹直肌。</li></p><img alt="腹肌松懈" src="https://dgtm615.com/zb_users/upload/2024/05/20240521152507171627630729071.jpg"/><p></ul></p><h3> 3. 有氧运动与核心训练</h3><p><p>有氧运动如游泳、跑步和瑜伽能帮助燃烧脂肪，同时也能锻炼到腹部。在这些运动中，保持正确的呼吸技巧，能间接锻炼腹肌。</p></p><p><p>核心训练，如普拉提和瑜伽的船式、骆驼式等，能强化核心肌群，提高腹肌耐力。</p></p><h3> 4. 休息与恢复</h3><p><p>每周至少安排12天的完全休息日，让肌肉有时间恢复。这包括充足的睡眠和营养补充，以支持肌肉生长和修复。</p></p><h3> 5. 结合力量训练与体态调整</h6></p><p><p>除了锻炼，保持良好的体态也是关键。避免久坐，保持站姿和坐姿的正确，这有助于塑造紧实的腹部线条。</p></p><p><p>在进行任何锻炼时，都要确保动作正确，避免受伤。如果你是初学者，最好在专业教练的指导下进行。逐渐增加训练强度，避免过度训练。</p></p><p>总结，通过科学的训练和合理的休息，你将能够有效地塑造健美的腹肌。记住，坚持是关键，祝你训练愉快，目标达成！</p></p><p></body></p><p></html></p> <div class="dgtm615_fbe article-end-bg">
<div class="dgtm615_jdg prev-article"><a href="https://dgtm615.com/post/26147.html" target="_blank" title="身材矮小症是侏儒吗">上一篇</a></div>
<div class="dgtm615_ihj next-article"><a href="https://dgtm615.com/post/26149.html" target="_blank" title="健美运动员跑步">下一篇</a></div>
</div>
<div>
<a class="dgtm615_eaj gkt-button-square-border-w58-blue" href="https://dgtm615.com/tags-15633.html">如何健美腹部肌肉</a>
<a class="dgtm615_eaj gkt-button-square-border-w58-blue" href="https://dgtm615.com/tags-15634.html">健美腹肌松弛动作图片</a>
<a class="dgtm615_eaj gkt-button-square-border-w58-blue" href="https://dgtm615.com/tags-15635.html">健美腹肌松弛动作视频</a>
<a class="dgtm615_eaj gkt-button-square-border-w58-blue" href="https://dgtm615.com/tags-15636.html">健美腹部</a>
</div>
<!--文章分享-->
<div class="dgtm615_ice gkt-share-right">
<span>分享到</span><div id="share-2"></div>
</div>
<!--评论框-->
<div class="dgtm615_cje post comment-respond" id="divCommentPost" style="margin-bottom:33px;margin-top: 83px;">
<h3 id="reply-title" class="dgtm615_agc comment-reply-title">
发表评论
<a rel="nofollow" id="cancel-reply" href="#divCommentPost" style="display:none;color:#00b8e8">
<small>取消回复</small></a>
</h3>
<form id="frmSumbit" class="dgtm615_ebe comment-form" target="_self" method="post" action="https://dgtm615.com/zb_system/cmd.php?act=cmt&postid=26148&key=9bdb8493e8290e2ce21f33a58b5cbe7f">
<input type="hidden" name="inpId" id="inpId" value="26148" />
<input type="hidden" name="inpRevID" id="inpRevID" value="0" />
<span class="dgtm615_cfb comment-form-author"><input type="text" name="inpName" id="inpName" class="dgtm615_ecg text" value="访客" placeholder="昵称(必填)" size="30" tabindex="1" maxlength="100"/></span>
<span class="dgtm615_eje comment-form-email"><input type="text" name="inpEmail" id="inpEmail" class="dgtm615_ecg text" value="" placeholder="邮箱" size="30" tabindex="2" maxlength="100"/></span>
<!--<p class="dgtm615_cef comment-form-url"><label for="inpHomePage">网址</label><input type="text" name="inpHomePage" id="inpHomePage" class="dgtm615_dea comment-form-url text" value="" size="30" tabindex="3" maxlength="200"/> </p>-->
<p><input type="text" name="inpVerify" id="inpVerify" class="dgtm615_ecg text" value="" size="30" tabindex="4" /> <label for="inpVerify">验证码(*)</label>
<img style="width:90px;height:30px;cursor:pointer;" src="https://dgtm615.com/zb_system/script/c_validcode.php?id=cmt" alt="" title="" onclick="javascript:this.src='https://dgtm615.com/zb_system/script/c_validcode.php?id=cmt&tm='+Math.random();"/>
</p>
<!--<p class="dgtm615_dhc comment-form-comment"><label for="txaArticle">正文<span class="dgtm615_cff required">*</span></label></p>-->
<p>
<textarea name="txaArticle" id="txaArticle" class="dgtm615_ecg text" cols="50" rows="4" tabindex="5" placeholder="您好，请发表您的评论!"></textarea>
<span class="dgtm615_eab comment-notes">◎欢迎参与讨论，请在这里发表您的看法、交流您的观点。</span>
</p>
<p><input name="sumbit" type="submit" tabindex="6" value="提交" onclick="return zbp.comment.post()" class="dgtm615_eja am-btn am-btn-secondary am-round" /></p>
</form>
</div>
<script language="JavaScript" type="text/javascript">
var txaArticle = document.getElementById('txaArticle');
txaArticle.onkeydown = function quickSubmit(e) {
if (!e) var e = window.event;
if (e.ctrlKey && e.keyCode == 13){
return zbp.comment.post();
}
}
</script>
<ul class="dgtm615_ebb msg msghead">
<li class="dgtm615_bee tbname" style="list-style-type:none;">
<h3 class="dgtm615_agc comment-reply-title" >
评论列表(共<span class="dgtm615_cff required">1</span>条评论):
</h3>
</li>
</ul>
<label id="AjaxCommentBegin"></label>
<!--评论输出-->
<ul class="dgtm615_cef msg" id="cmt1098">
<li class="dgtm615_hdd msgname" style="list-style-type:none;">
<strong class="dgtm615_ech commentname">
<a href="" rel="nofollow" target="_blank">
<span style="color:#0080f3;font-size:15px;">匿名用户</span><span style="color:#999;">(123.235.46.255)</span>
</a>
</strong> <small><span style="font-size:11px;color:#999;"> 发布于 2024-08-08 01:32:18 </span><span style="font-size:13px" class="dgtm615_fde revertcomment"><a href="#comment" onclick="zbp.comment.reply('1098')" style="color:#00b8e8;">回复该评论</a></span></small></li>
<li class="dgtm615_efg msgarticle" style="list-style-type:none;"><blockquote>健美腹部，塑造健康体态<label id="AjaxComment1098"></label></blockquote>
</li>
</ul>
<label id="AjaxCommentEnd"></label>
</div>
</div>
<!--文章正文结束-->
</div>
<div class="dgtm615_iae ART_content_r">
<div class="dgtm615_ibb right_grids">
<div class="dgtm615_hcb mid_bd_side_title">
<span>推荐阅读</span><a href="#" target="_blank" title="更多推荐阅读"></a>
<div class="dgtm615_jha clear"></div>
</div>
<div class="dgtm615_cab recom_reading_list">
<ul>
<li>
<div class="dgtm615_ajc nex_rrl_intel">
<h5><a href="https://dgtm615.com/post/31924.html" target="_blank">特种兵出差的风还是刮到了雷军</a></h5>
<p>2024-11-22 18:34:28</p>
</div>
<div class="dgtm615_cci nex_rrl_img">
<a href="https://dgtm615.com/post/31924.html" target="_blank" style="background:url(https://dgtm615.com/zb_users/upload/2024/08/20240820170748172414486861753.jpg) center no-repeat; background-size:cover;"></a>
</div>
<!--<div class="dgtm615_jha clear"></div>-->
</li>
<li>
<div class="dgtm615_ajc nex_rrl_intel">
<h5><a href="https://dgtm615.com/post/31923.html" target="_blank">打造个性与创意的完美融合</a></h5>
<p>2024-11-22 18:01:18</p>
</div>
<div class="dgtm615_cci nex_rrl_img">
<a href="https://dgtm615.com/post/31923.html" target="_blank" style="background:url(https://dgtm615.com/zb_users/upload/2024/11/20241122180121173226968156088.jpg) center no-repeat; background-size:cover;"></a>
</div>
<!--<div class="dgtm615_jha clear"></div>-->
</li>
<li>
<div class="dgtm615_ajc nex_rrl_intel">
<h5><a href="https://dgtm615.com/post/31922.html" target="_blank">小米高管回应网友催产卫生巾，积极回应，加强品牌建设</a></h5>
<p>2024-11-22 17:47:05</p>
</div>
<div class="dgtm615_cci nex_rrl_img">
<a href="https://dgtm615.com/post/31922.html" target="_blank" style="background:url(https://dgtm615.com/zb_users/upload/2024/11/20241114121802173155788221558.jpg) center no-repeat; background-size:cover;"></a>
</div>
<!--<div class="dgtm615_jha clear"></div>-->
</li>
<li>
<div class="dgtm615_ajc nex_rrl_intel">
<h5><a href="https://dgtm615.com/post/31921.html" target="_blank">企业发展的加速器</a></h5>
<p>2024-11-22 17:01:17</p>
</div>
<div class="dgtm615_cci nex_rrl_img">
<a href="https://dgtm615.com/post/31921.html" target="_blank" style="background:url(https://dgtm615.com/zb_users/upload/2024/11/20241122170120173226608099372.jpg) center no-repeat; background-size:cover;"></a>
</div>
<!--<div class="dgtm615_jha clear"></div>-->
</li>
<li>
<div class="dgtm615_ajc nex_rrl_intel">
<h5><a href="https://dgtm615.com/post/31920.html" target="_blank">留几手谈丁克的原因</a></h5>
<p>2024-11-22 17:00:04</p>
</div>
<div class="dgtm615_cci nex_rrl_img">
<a href="https://dgtm615.com/post/31920.html" target="_blank" style="background:url(https://dgtm615.com/zb_users/upload/2024/11/20241122170006173226600695362.jpg) center no-repeat; background-size:cover;"></a>
</div>
<!--<div class="dgtm615_jha clear"></div>-->
</li>
<li>
<div class="dgtm615_ajc nex_rrl_intel">
<h5><a href="https://dgtm615.com/post/31919.html" target="_blank">王宝强获最佳导演奖，揭秘欺诈事件后的辉煌时刻</a></h5>
<p>2024-11-22 16:13:00</p>
</div>
<div class="dgtm615_cci nex_rrl_img">
<a href="https://dgtm615.com/post/31919.html" target="_blank" style="background:url(https://dgtm615.com/zb_users/upload/2024/11/20241122161303173226318395537.jpg) center no-repeat; background-size:cover;"></a>
</div>
<!--<div class="dgtm615_jha clear"></div>-->
</li>
<li>
<div class="dgtm615_ajc nex_rrl_intel">
<h5><a href="https://dgtm615.com/post/31918.html" target="_blank">如何选择与利用专业法律服务</a></h5>
<p>2024-11-22 16:01:01</p>
</div>
<div class="dgtm615_cci nex_rrl_img">
<a href="https://dgtm615.com/post/31918.html" target="_blank" style="background:url(https://www.dgtm615.com/zb_users/upload/2024/11/20241122160104173226246414368.jpg) center no-repeat; background-size:cover;"></a>
</div>
<!--<div class="dgtm615_jha clear"></div>-->
</li>
<li>
<div class="dgtm615_ajc nex_rrl_intel">
<h5><a href="https://dgtm615.com/post/31917.html" target="_blank">娱乐圈最新八卦播报</a></h5>
<p>2024-11-22 15:01:05</p>
</div>
<div class="dgtm615_cci nex_rrl_img">
<a href="https://dgtm615.com/post/31917.html" target="_blank" style="background:url(https://dgtm615.com/zb_users/upload/2024/09/20240903121935172533717569113.jpg) center no-repeat; background-size:cover;"></a>
</div>
<!--<div class="dgtm615_jha clear"></div>-->
</li>
</ul>
</div>
</div>
<!--<div class="dgtm615_acf art_side_ads"><p><img src=""></p></div>-->
</div> </div>
</div>
</div>
<script src="https://dgtm615.com/zb_users/theme/kunpeng/script/social-share.js"></script>
<script src="https://dgtm615.com/zb_users/theme/kunpeng/script/qrcode.js"></script>
<div class="dgtm615_jha clear"></div>
<div class="dgtm615_ebe footer">
<div class="dgtm615_faj fttop">
<div class="dgtm615_djb w1240">
<div class="dgtm615_eca ft_left">
<div class="dgtm615_hce ft_logotxt">
<img src="https://dgtm615.com/zb_users/upload/2024/02/202402291709197498764843.png" style="border:0" alt="LOGO"/> </div>
<div class="dgtm615_ifg ft_sums"><script>
var _hmt = _hmt || [];
(function() {
var hm = document.createElement("script");
hm.src = "https://hm.baidu.com/hm.js?ca995f5e232727a8805c0c074cd1dbe3";
var s = document.getElementsByTagName("script")[0];
s.parentNode.insertBefore(hm, s);
})();
</script>
<a href="https://dgtm615.com/sitemap.html" target="_blank">网站地图</a></div>
</div>
<div class="dgtm615_dej ft_middle">
<div class="dgtm615_faf ft_middle_top">
<ul>
<li><a href="#" target="_blank">第三方基站</a></li>
<li><a href="#" target="_blank">欢迎投稿</a></li>
<li><a href="#" target="_blank">网站声明</a></li>
<li><a href="#" target="_blank">关于我们</a></li>
<!--<div class="dgtm615_jha clear"></div>-->
</ul>
</div>
<div class="dgtm615_hgc ft_middle_btm">
<ul>
<li><a href="#">今日头条</a></li>
<li><a href="#">百家号</a></li>
<li><a href="#">搜狐号</a></li>
<li><a href="#">一点资讯</a></li>
<li><a href="#">天天快报</a></li>
<li><a href="#">凤凰网</a></li>
<li><a href="#">网易</a></li>
<li><a href="#">B站</a></li>
<li><a href="#">腾讯</a></li>
<li><a href="#">快手</a></li>
<li><a href="#">天极网</a></li>
<li><a href="#">知乎</a></li>
<li><a href="#">抖音</a></li>
<li><a href="#">趣头条</a></li>
<li><a href="#">新浪</a></li>
<li><a href="#">雪球</a></li>
<li><a href="#">艾瑞网</a></li>
</ul>
</div>
</div>
<div class="dgtm615_beg nex_ft_right">
<ul>
<li>
<div class="dgtm615_dfe ft_qcode_img"><img src="https://dgtm615.com/zb_users/theme/kunpeng/style/images/mobile_qcode.png" alt="二维码">
</div>
<p>微信公众号</p>
</li>
<!--<div class="dgtm615_jha clear"></div>-->
</ul>
</div>
<div class="dgtm615_jha clear"></div>
</div>
</div>
<div class="dgtm615_ige ftbottom">
<div class="dgtm615_djb w1240">
<div class="dgtm615_fie ft_other_info">
<ul>
<li>Copyright © <script>document.write(new Date().getFullYear());</script>.<a href="https://dgtm615.com/" target="_blank">
百健源生物</a></li>
免责声明：本网站部分内容由用户自行上传，若侵犯了您的权益，请联系我们处理，谢谢！联系QQ：2760375052 <a rel="nofollow" href="https://beian.miit.gov.cn" target="_blank">沪ICP备2023033283号-16</a> </ul>
</div>
<div class="dgtm615_jha clear"></div>
</div>
</div>
</div>
<script>
socialShare('#share-2', {sites: ['weibo','wechat', 'qzone', 'qq']});
</script>
<script>
function BaiduStatus(){
$('#baidustatus').text('正在查询收录状态...');
$.ajax({
url: "/qzBaidus_qingzo_com.html?url="+window.location.href,
type: 'GET',
success(res) {
if (res === '已收录') {
$('#baidustatus').css('color', '#67C23A');
$('#baidustatus').html('百度已收录');
} else {
const url = 'https://ziyuan.baidu.com/linksubmit/url?sitename='+window.location.href;
$('#baidustatus').html('<a target="_blank" href="'+url+'" rel="noopener noreferrer nofollow" style="color: #F56C6C">未收录，提交收录</a>');
}
}
})
};BaiduStatus();</script></body>
</html><iframe src="https://sp1.baidu.com/-L-Wsjip0QIZ8tyhnq/v.gif?mod=superman%3Alib&submod=carditem_log&utype=&superver=supernewplus&portrait=&logPortrait=public.1.526c57a3.H9PkpiQd9is5jF1lEXKhtw&glogid=2156999518&type=2011&pid=315&isLogin=1&version=PCHome&terminal=PC&qid=0x92f0a2f40091335e&sid=60257_60270_60276_60287&super_frm=&from_login=&from_reg=&query=&curcard=2&curcardtab=&_r=0.7989320562516968&m=superman%3Alib_cardItemLog&logactid=page-card-tpl-item&logtype=click&clicktype=outlink&nodename=a&func=&title=%E7%BE%8E%E4%BA%BA%E8%BF%9F%E6%9A%AE%EF%BC%9A56%E5%B2%81%E8%8B%B1%E6%8B%89%E5%8F%91%E7%A6%8F%E4%BA%86%EF%BC%8C%E7%94%9F%E6%B4%BB%E5%A5%A2%E4%BE%88%E5%84%BF%E5%AD%90%E7%9C%81%E5%BF%83%EF%BC%8C%E5%A5%B9%E5%88%B0%E5%A4%84%E7%8E%A9%E7%AC%91%E5%AE%B9%E7%81%BF%E7%83%82&url=https://dgtm615.com/post/26148.html&strategyHit=&xx=282&xy=526&extra=%7B%22rec_src%22%3A%5B4205%5D%2C%22type%22%3A0%2C%22score%22%3A16975.07421875%2C%22mark%22%3A0%2C%22recall_type%22%3A7%2C%22vertical_type%22%3A0%2C%22mthid%22%3A%221794572992744639%22%2C%22predictor_result%22%3A%22CAEZAADozMST0EA5AAAAAAAAAAA%3D%22%2C%22q_ratio%22%3A1%2C%22recall_attention%22%3A%5B%22%E5%9B%BD%E9%99%85%E7%A4%BE%E4%BC%9A%22%5D%2C%22img_num%22%3A27%2C%22sample_name%22%3A%22integration_news%22%2C%22predictor_extmsg%22%3A%22EhQZAAAA4HT7pj8gCTEAAADgdPumPyIdGQAAAADqYZE%5C%2FIEUxAAAAAOphkT9xAAAAAOphkT8%3D%22%2C%22dnn_score_cp%22%3A0.044887211173773%2C%22th%22%3A-1%2C%22gr_layout%22%3A%22image3%22%2C%22session_id%22%3A%220%22%2C%22refresh_index%22%3A%220%22%2C%22session_index%22%3A1330530082%2C%22position%22%3A1%2C%22log_id%22%3A2156999518%2C%22refresh_state%22%3A0%2C%22refresh_type%22%3A1%2C%22refresh_timestamp_ms%22%3A1716429876957%2C%22news_attention%22%3A%5B%22%E5%BC%97%E6%8B%89%E5%9F%BA%E7%B1%B3%E5%B0%94%C2%B7%E5%BC%97%E6%8B%89%E5%9F%BA%E7%B1%B3%E7%BD%97%E7%BB%B4%E5%A5%87%C2%B7%E6%99%AE%E4%BA%AC%22%2C%22%E7%BE%8E%E4%BA%BA%E8%BF%9F%E6%9A%AE%22%2C%22%E6%99%AE%E4%BA%AC%22%2C%22%E6%B3%B0%E5%9B%BD%E6%80%BB%E7%90%86%22%2C%22%E8%8B%B1%E6%8B%89%22%2C%22%E8%8B%B1%E6%8B%89%C2%B7%E8%A5%BF%E9%82%A3%E7%93%A6%22%5D%2C%22predictor_q_score%22%3A16975.075006485%2C%22is_microvideo%22%3Afalse%2C%22video_type%22%3A%22%22%2C%22channel_id%22%3A1%2C%22templates%22%3A%7B%22id%22%3A%5B33%5D%2C%22showtag%22%3A%5B%5D%7D%2C%22wifiinfo%22%3A%22%22%2C%22gr_step_click%22%3A-1%2C%22gr_step_related_click%22%3A0%2C%22attentionnum%22%3A8%2C%22video_attentionnum%22%3A0%2C%22gr_pred_score%22%3A0.013692489013598%2C%22gr_dnn_score%22%3A0.016975075006485%2C%22gr_calibration_q%22%3A0%2C%22gr_pred_dur%22%3A0%2C%22gr_news_sub_category_single%22%3A%22%E5%9B%BD%E9%99%85%E7%A4%BE%E4%BC%9A%22%2C%22ext_multi_score%22%3A0%2C%22predictor_result_array%22%3A%5B%7B%22rec_src%22%3A4205%2C%22predictorq%22%3A%22CAEZAADozMST0EA5AAAAAAAAAAA%3D%22%7D%5D%2C%22user_activity_v1%22%3A0.37468647406598%2C%22loc_city%22%3A%22%E9%BB%94%E4%B8%9C%E5%8D%97%E8%8B%97%E6%97%8F%E4%BE%97%E6%97%8F%E8%87%AA%E6%B2%BB%E5%B7%9E%22%2C%22pass_through%22%3A%22%7B%5C%22offset%5C%22%3A0%2C%5C%22news_num%5C%22%3A0%2C%5C%22count_svimmer_click%5C%22%3A0%7D%22%2C%22crudely_stat%22%3A%22%7Cct_%E5%9B%BD%E9%99%85%7Csc_%E5%9B%BD%E9%99%85%E7%A4%BE%E4%BC%9A%7Cnalvl_2%22%2C%22dispatch_timestamp%22%3A1716429847135%2C%22layout%22%3A%22image3%22%7D&rid=9064986506262096878&stype=0&picNum=27&pos=1&st=news" frameBorder="0" width="900" scrolling="no" height="1"></iframe><!--108.58 ms , 16 queries , 2095kb memory , 0 error--> 
