人魚線出擊!跟上美腹風潮

BODY 體面雜誌2013年6月11日

像人魚下部略呈收縮狀態的腹部,不僅是男性最新的挑戰目標,連女性朋友也能練出美麗的人魚線囉!只要有心~大家都來練出夏日養眼的這一「線」吧!




人魚線出擊!跟上美腹風潮
人魚線出擊!跟上美腹風潮

女性的人魚線該怎麼練好呢?

由健身教練講解與示範,共分為2個動作,第一是「屈膝下腹上捲」,第二是「單腳直膝上抬」。

此兩動作若能持續進行3個月,那腹部兩側就會有線條出現;值得注意的是,女性的腹部體脂肪太多時,效果就不容易出現,還能要搭配跑步、騎單車、快走等有氧運動調降體脂肪(男性至少要降到16,女性要降到19)才行。



屈膝上腹上捲



人魚線出擊!跟上美腹風潮
人魚線出擊!跟上美腹風潮

1.先將背部平貼地板,慢慢吸氣,使膝蓋與地面彎曲成90度。

2.吐氣時肚子用力捲起下半身,臀部離開地面一個拳頭高,吸氣時回到預備動作,每次做15下。

 

注意3動作要點

l   膝蓋彎曲成90度。

l   收小腹讓下背平貼地板。

l   臀部上抬時,下腹部用力上捲。


model:Gosia金鈴  (霈思) photo:David Barker

若想看更多健康美麗建議,本期BODY有金鈴專訪

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