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假期完了別再懶惰! 3 個在床上也做到的腹部運動 助你找回小蠻腰
scarlett chiu
假期完了別再懶惰!  3 個在床上也做到的腹部運動 助你找回小蠻腰

大家有沒有在新春假期放縱大吃一番?望著肚子,是不是心感後悔?這想法便錯了!最重要是要有均衡運動,所謂做運動就是為了吃更多,享受美食是一種幸福。但現代女性工作繁忙,每天抽時間運動,似乎是一件奢侈的事⋯⋯別灰心,以下精選了3個鍛鍊腹部肌肉的動作,即使在床上也做到。每天早晚做一遍,擁有小蠻腰的日子不遠了!

Have you ever felt guilt after eating too much? One day of craziness is fine, a regular workout would balance it out. Here are three nice-quick-easy abs workouts that you could do it on bed! Try to do it every morning and night. No more excuse, let’s kick those abs into shape!

 

基本指引:每組15 次,每組完成後,再重覆一遍。 若有其他動作加入,或加減動作次數也可。聆聽身體的需要,自己作出改動,這樣才能真正享受運動的當下!

Instruction: Each move 15 times, complete three of them, and do it all over again. You could always do more or less than 15 times. Listen what your body need, modify the workout routine so you could truly enjoy it!

左右碰膝Bicycle Crunches
    
雙手抱頭,兩腳舉平, 把重心放在腹部。扭轉側腹,以交叉方式把左手觸碰右膝,右手碰
左膝。左右兩側輪流轉換動作。
 
Lie on your back, lift your knees up. Hold the back of your head and upper neck with your hands. Lift your right shoulder, reach your right elbow toward your left knee. Simultaneously extend the right leg. Repeat on the other side.
 
TIPS: 盡量把膝拉近手觸,而不是手觸去伸前。 這樣更能燃燒腹脂呢!
Try to pull your knee closer to your chest more, that will make it harder and burn more fat!
仰臥起坐 Sit Up
 

平躺屈膝吸氣,雙手抱頭及上頸位置,呼氣收緊腹部坐起。仰臥起坐必須配合呼吸的技巧,才能達到燒脂效果!

Lie on your back, bend your keens, inhale.  Place your hands on the back of your head and upper head. Exhale and squeeze your belly when lifting up your torso. Remember the breathing skill!

TIPS:認為做仰卧起坐的速度越快,減肥效果會更好? 事實是放慢速度,腹部較深層的肌肉才得到鍛煉。

Rapid movements is using momentum not muscle, remember do it in slow motion!

平板 Forearm Plank

俯卧,雙肘彎曲支撐在地面上。雙腳踩地,收緊腹部及臀部肌肉,身體離開地面。看似簡單的平撐,其實極有挑戰性,也有很多不同變化式。大家也可嘗試側身平板,鍛練腰側肌肉!

Place the forearms on the ground with the elbows right under your shoulder. Arms parallel to the body at about shoulder-width distance. Ground the toes into the floor and squeeze your glutes and tummy.Try side plank if you looking for variation!

 TIPS: 保持軀幹伸直,眼睛望手掌前位置,肩與肘關節要形成垂直線。留意臀部不要過高或過低,身體保持在同一平面。

Your head should be in line with your back. Neutralize the neck and spine by looking at a spot on the floor about a foot beyond your hands. Mind your hip is not high or low. Keep your back flat.

 

星級瑜伽導Coffee 林芊妤 示範正確plank 姿勢

Model & yoga teacher Coffee Lam showing the perfect plank.

Feature WONDERLAND BRA & FLASH BEAM LEGGINGS

Fight Hard Fitness 師 Jessy 展示高難度side plank

Learn a challenging side plank with Jessy, Instructor of Fight Hard Fitness 

Feature ADELAIDE BRA & COLE LEGGING

 

其寶運動是很個人的事,不要懊惱為何相同運動別人輕易有成績,在自己身上沒效果。每個人的身體構造也不同,慢慢找出適合你的運動吧!

Don't be frustrated about not having a perfect body like the others. Everyone has different body type. Explore the best exercises for yourself!