5个高效的健身房腹部减肥动作，轻松瘦出马甲线英文双语对照

引言

想要拥有健康的身材和迷人的马甲线吗？在健身房里进行针对腹部的训练是一个非常有效的方法。下面就让我们来了解一下5个高效的健身房腹部减肥动作，帮助你轻松瘦出完美的马甲线。

1. 仰卧起坐

仰卧起坐是一种经典的腹部训练动作，可以有效地刺激腹部肌肉。要正确完成这个动作，你需要躺在瑜伽垫上，双腿弯曲，双手交叉放在胸前或者放在头后。然后用腹部力量抬起上半身，尽量接近双膝，然后慢慢放下身体。在进行仰卧起坐时，要确保动作标准，避免用力过猛导致腰部受伤。

2. 木板支撑

木板支撑可以有效地激活腹部、背部和臀部的肌肉，是一种非常全面的核心训练动作。在地板上保持俯卧撑的姿势，但是用手肘支撑身体，让身体保持成一条笔直的水平线，同时收紧核心肌肉。保持这个姿势30秒或更长时间，每日重复3组，可以加速减脂和塑造马甲线的效果。

3. 俄罗斯转体

俄罗斯转体是一种非常有效的腹部训练动作，能够有效地刺激腹外斜肌和腹直肌。坐在地板上，膝盖弯曲，脚掌着地，然后身体向后倾斜，保持躯干和大腿成45度角。双手握拳放在胸前，然后用腹部力量转动上半身，尽量触碰到右侧地板，然后再转向左侧。注意控制动作幅度，避免速度过快导致腰部受伤。

4. 腹部卷

腹部卷是一种可以充分刺激腹部肌肉的训练动作，可以帮助加强腹肌力量并改善核心稳定性。在器械区使用腹部轮训练器，双手握住手柄，膝盖跪地，然后缓慢向前滚动腹部轮，直到身体几乎接触地面，然后缩回来。这个动作能够有效地锻炼腹部肌肉，并且可以根据个人能力调整难度。

5. 支撑撑杠

支撑撑杠是一种强度较大的全身性训练动作，可以有效地刺激腹部和核心肌肉，提高核心稳定性。在双手肩宽的撑杠上保持姿势，肘关节微微弯曲，让身体成一条笔直的线。保持这个姿势，同时收紧腹部肌肉，每日进行3组支撑撑杠，每组持续30秒或更长时间，可以逐渐增加腹部肌肉的力量和耐力。

以上这些高效的健身房腹部减肥动作，可以帮助你充分激活腹部肌肉，加速脂肪燃烧，轻松瘦出迷人的马甲线。但在进行任何健身训练时，一定要注意科学健身，避免过度训练导致受伤。如果你有任何身体不适或存在健康问题，建议在进行训练前咨询专业教练或医生的建议。

再次感谢您阅读本篇文章，希望这些内容能够帮助您更好地进行健身训练，轻松达到理想的健康和体态。

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英文翻译对照，仅供参考

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Foreword

Want to have healthy figure and attractive waists-coat line? Undertake in gym abdominal training is a very effective method is aimed at. We let understand 5 efficient gym below abdominal movement reducing weight, help you relaxed thin a perfect waists-coat line.

1.Sit-ups

Sit-ups is a kind of classical abdominal training movement, stimulate abdominal muscle effectively. Want to complete this action correctly, you need to lie on gem gal mat, double leg bends, both hands across is put before the bosom to perhaps be put after the head. Raise the upper part of the body with abdominal force next, be close to double genu as far as possible, put down the body slowly next. When undertaking sit-ups, should ensure behavioral standard, avoid to bring about the waist too suddenly to get hurt forcibly.

2.Board is propped up

Board props up effectively activation abdomen, back and coxal muscle, it is a kind of very overall core training movement. The pose of push-up maintains on the floor, but prop up the body with elbow, let the body maintain straightforward horizontal, tighten up core muscle at the same time. Maintain this pose 30 seconds or longer, daily repeat 3 groups, can reduce fat and the effect that model waists-coat line quickly.

3.Russia turn

Russia turn is a kind of very significant abdominal training action, inclined flesh and abdomen are straight outside can stimulating an abdomen effectively flesh. Sit on the floor, knee bends, sole touchdown, next body retreat is inclined, maintain trunk and ham to become 45 degrees of part. Both hands make a fist is put before the bosom, use upper part of the body of abdominal force roll next, touch as far as possible come up against on the right side of floor, change direction again next left. The attention controls behavioral extent, avoid speed to bring about the waist too quickly to get hurt.

4.Abdomen coils

Abdomen coils is movement of training of a kind of OK and sufficient exciting and abdominal sarcous, the help enhances abdominal muscle power and can improve core stability. In appliance division use abdomen training in rotation drills implement, both hands holds stop power, knee genuflect ground, next abdomen of slow and forward scroll annulus, contact the ground almost till the body, shrink next come back. This movement can exercise abdominal muscle effectively, and can adjust difficulty according to individual ability.

5.Prop up open thick line

Prop up opening thick line is a kind of intensity bigger systemic sex trains a movement, stimulate abdomen and core muscle effectively, increase core stability. Maintain in both hands square-shouldered the pose maintains on bar, ancon joint bends slightly, let the body become a straight line. Maintain this pose, tighten up abdominal muscle at the same time, daily undertake 3 groups are propped up open thick line, every groups last 30 seconds or longer, can increase abdominal sarcous force and staying power gradually.

Above these efficient gym abdomen reduce weight movement, can help you activation adequately abdominal muscle, quicken adipose combustion, relaxed thin an attractive waists-coat line. But when undertaking any fitness train, must notice scientific fitness, avoid excessive training to bring about get hurt. If you have any bodies unwell or existence is healthy problem, the proposal refers the proposal of professional coach or doctor before undertaking training.

Thank you to read chrestomathy again piece article, hope these content can help you undertake fitness trains better, achieve good health and posture easily.