👑這次的影片是教大家如何訓練出漂亮的馬甲線/川字線。
• 總共有五個動作。
• 一個動作做10次（中間建議盡量不要休息）。
• 標準姿勢是，如果你是先練右邊側腹肌，那就是上半身與地面平行，下半身往左邊轉，右腳在左腳前面雙腳平貼在地上。練左邊教是相反。
• 這個動作是我最愛的側腹肌運動。因為轉體，讓你可以把側腹肌練的練的很徹底。而且使用的是你的身體的重量。不過同時難度也很高。我知道台灣沒有什麼人是這樣練側腹肌的。所以如果你覺得太難，那一開始你可以只要做到正確的姿勢（姿勢正確是最重要的），不過不用做任何事只要停在這姿勢30秒到一分鐘。就像你Hold一般的平板式一樣。然後在慢慢進階。
歡迎提問喔。
感謝 viaSWEAT 的新運動內衣跟Leggings ,好看又好穿。
👑This is my favorite way to train your obliques muscles.
• All you need is a yoga mat, and I gliding discs(professional workout gear. If you don't have it. Use small towel or disposable plates)
• It's 5 movements each movement do 10reps.
• Trying not to rest during the transaction.
• What's the proper form? If you start from your right oblique first, then upper body should be parallel with the floor, lower body twist to the left side and the same time cross your right foot in front of your left, feet flat on the floor.
• This is a very intense obliques series. If you can't do all the moves it's fine. But hold your body in the proper way for 30secs to 1min (just like you hold in the normal plank but twisted your body.) then start from there.( RIGHT FORM IS EVERYTHING!!!!!)
• First movement.
Hold a hand plank but twist your lower body and just slowly use your oblique to pike up. It's doesn't has to be high. As long as you are using the right muscle.
• Second movement
Everything is the same movement but changed to a forearm plank.
• Third movement
Keep your lower body twisted, then walk your plank. From elbow elbow to hand hand
• Forth movement
Back on hand plank, keep your lower body twisted, now heel of the ground just your toes on the tool you are using, then slowly bend your knees to your elbow.
•Fifth movement
On your forearms plank, just us your forearms to push you whole body back and forth.
Ask me if you have any questions:)
gliding discs 在 Gliding Discs and Hand Weight Exercises - Facebook 的推薦與評價
Here are a few exercises you can do at home with a gliding disc and hand weights if you have them. If not, you can use a paper plate, paper towel or... ... <看更多>