为了更好地提高自己的能力,在此介 绍一些躯干锻炼的基础运动,尤其是对腹肌有效的运动,以利大家在此基础上获得更好的成绩,找到适合自己的训练方法。 一、脚固定上体运动 (一)难易度 ★☆☆ 方法:仰卧,屈膝,双手在头后相握(图1)。按头、肩、背的顺序将上身抬起(图2),直至上身完全直立时立即回到原位。 要点: 1.上身抬起时不要有预摆动作。 2.练习时腹肌要保持紧张状态。 (二)难易度 ★☆☆ 方法:仰卧,膝以下部分放在同伴的背上(图3)。两手在头后交叉,在注意腹 In order to better improve their abilities, here are some basic exercises on the trunk exercise, especially for the effective exercise of the abdominal muscles, in order to benefit everyone on this basis to achieve better results, find a suitable training method. First, the foot fixed upper body movement (a) difficulty ★ ☆ ☆ Methods: supine, knees, hands behind his head (Figure 1). Raise your upper body in the order of your head, shoulders, and back (Figure 2), and return to its original position immediately after your upper body is fully erected. Points: 1. Do not have to swing the upper body when swinging up. 2. Practicing abdominal muscles to maintain tension. (B) the degree of difficulty ★ ☆ ☆ Methods: supine, knees on the back part of the companion on the back (Figure 3). Hands crossed after the head, pay attention to the abdomen