我可以做什么练习来瞄准我的下腹肌？|myfitnesspal - 万博博彩手机登录,万博彩票下载安卓,万博彩票下载苹果

我可以做什么练习来瞄准我的下腹肌？

众所周知，强大的下腹肌是难以捉摸的，就像小熊队的世界大赛胜利一样。（我来自芝加哥，所以要忍受我。）如果您难以收紧和调理下腹肌，请放心，您绝对不是一个人。在理想的世界中，您的腹部应该一直在工作，而您进行的每一次运动都应该进行，但是对于我们大多数人来说，情况并非如此。问题是为什么？

臀部屈肌

紧臀屈肌是一个主要的罪魁祸首。底部哈lf of the abs and hip flexors are supposed to work together as a team. For most people sitting and poor posture cause the hip flexors to become tight and overwork, which shuts down your abs. When you go to do an exercise that works the lower abs, you will often only use the hip flexors. To get to the abs, you need to release the hip flexors. Releasing the hip flexors will help them to work properly and allow the lower abdominals to work, making it easier to use them in an exercise.

髋屈肌释放

将两个曲棍球球胶带在一起，躺在肚子上，然后将双曲棍球球放在臀部骨头下方。将一定数量的重量倾斜到曲棍网兜球上。
Bend your knee back to a 90-degree angle and swing your leg side to side in a tolerable range of motion.
在30秒至2分钟的间隔内重复此操作。确保您双方。

大腿内侧

发布两个臀部屈肌后，您需要做的下一步就是激活大腿内侧。您可能在想自己，“大腿内侧？我的大腿内侧与我的腹肌有什么关系？”令人惊讶的是，很多。

激活大腿内侧和骨盆底肌肉将有助于使下腹部处于合适的位置，使核心和骨盆稳定。这样，当您进行核心锻炼时，一切都处于正确的位置并正常工作。

大腿内侧下蹲

Place your feet shoulder width apart, with your toes pointed out at a 45-degree angle. Your weight should be placed through your heels.
当您开始蹲下时，将臀部带回去，就像您坐在遥远的椅子上一样。蹲下时，请尝试将膝盖移出。尽可能低，然后通过高跟鞋向上推。
重复三组10组。

下腹部

最后一步是增强下腹肌。此时，您可以做很多不同的腹部运动。瞄准下腹部时，用膝盖挤压到胸部的凯格尔球会很棒。

凯格尔球用膝盖挤压到胸部

膝盖弯曲，脚平放在地面上。将小药球放在膝盖之间。（如果没有药球，请使用枕头）。
Contract your pelvic floor muscles (kegel) and squeeze the ball.
现在，慢慢将膝盖放在胸前，使脚从地板上脱离。
保持三到五秒钟，重复3组10。

应用释放，激活和加强程序的过程将使您最终使AB练习计算。

关于作者

大卫·里维（David Reavy）

大卫·里维（David Reavy）是反应物理疗法and creator of the Reavy Method. David’s own experiences with the limitations of traditional physical therapy inspired him to develop the Reavy Method, now recognized by the Illinois Physical Therapy Association as a continuing education course for physical therapists. The Reavy Method creates strength through balance using dynamic assessment, muscle release, and muscle activation. By balancing the body, the Reavy Method not only brings patients back to their previous level of function but also helps them become stronger than ever. David is a board certified clinical specialist in orthopedic physical therapy with credentials from the University of Illinois at Chicago. Past and current clients include Matt Forte, Tracy McGrady, and the many clients that come through React Physical Therapy in Chicago, IL every day. Follow React Physical Therapy on推特andFacebook。