什么健身器械能锻炼腹肌？英文双语对照

什么健身器械能锻炼腹肌？

卷腹机练腹肌比较好，卷腹练习机是一种健身房常见的健身器械，也被称作卷腹机或卷腹椅。对腹部肌肉锻炼来说，卷腹练习机是一种基础锻炼器械，锻炼腹肌具有诸多优势。

负重体旋转是锻炼腹外斜肌的一种有效办法，健身房一般都有相应的器械能做类似体旋转动作动作要领：

健身房腿部器械？

椭圆运转机是一个好的选择: TST椭圆运转机又称为太空漫步机.它的新奇之处在于活动式踏板的设计，是一种集漫步、慢跑、静止自行车运动为一体的健身器械，它的健身动作刚好与人的自然跨步相吻合，人体关节不会产生大的冲击而损伤人体，能同时活动上下肢的肌肉群，尤其是腿部和臀部。在运动时是通过手脚的协调配合，达到健身目的。主要以有氧运动为主，具有去脂、减肥的效

锻炼腿部的健身器材有哪些?锻炼腿部的健身器？

1、坐式蹬腿器主要锻炼股四头肌、胫骨前肌，特别有利于加强膑韧带，加固膝关节。

动作过程:首先先调教好重量，坐在椅上，双肩放松，腰部紧贴椅背，双手捉着把手，双脚放于脚踏上，留意双脚距离约双肩宽，脚趾稍向外，而调教椅子跟脚踏板的距离最好是双脚在屈曲状态下约90度，吸气然后慢慢将双脚向前(有些蹬腿机是向斜上)推，推的同时呼气，推至双脚差不多伸直时再回到初始位置，回的时候双腿还要保持紧张的状态。

2、坐姿腿外展训练器主要练习大腿外侧肌肉群，尤其是大腿外侧肥肉比较多的女生适合做这个。有很好的塑性效果，另外还可以增强女性代谢。

运动过程：在腿外展训练机上就座，脚踏踏板。调整大腿挡板的位置，使之紧靠大腿外侧。双腿用力向外尽可能打开，保持1-2秒。

然后双腿在重量的拉动下自然收紧，双腿收紧后不要停顿，立即开始外展双腿，进行下次动作。

3、后腿屈伸训练器主要练习腘绳肌。腘绳肌是大腿后侧一系列肌群的统称，包括股二头肌长头，股二头肌短头、半腱肌、半膜肌。

练习这个器械能够很好地发展腿部力量，因为与股四头肌为拮抗肌，所以能使腿部更协调。

运动过程：坐在器械的座位上，调整适当的位置，用脚踝向上前方挡住挡垫，收缩腹肌，背部和臀部紧贴靠背，目视前方，下颚略向内收，双手紧握把手。

大腿发力，缓慢向前伸直双腿，膝关节略有一定弯曲，稍停片刻，双腿慢下方到原始位置，膝关节成90度左右。

4、大腿伸展器主要练习大腿前侧，股四头肌，小腿肌群，提高伸腿的能力。

5、仰卧蹬腿训练器主要练习整个腿部的力量。

运动过程：晃动双腿，仰卧，双手放于体侧，双腿稍抬起上下晃动2~3分钟;卧蹬双腿：仰卧，双脚并拢上举与上身呈90度;用长毛巾兜住双脚，双手用力拉，双脚用力蹬，保持30秒钟左右;重复操作3~5次。

6、坐姿腿内展训练器主要练习大腿内侧的肌肉，与坐姿腿外展训练器方向相反就是。

怎样锻炼肚脐以下的腹肌？

做仰卧举腿。

1、肚脐附近的腹肌，主要是腹肌最下面的两块肌肉。一般都是用仰卧举腿的方法来锻炼的。

2、具体方法：身体平躺。双腿伸直并拢慢慢抬起，接近与身体成90°，再慢慢放下。一般分4-6组，每组做20个。主要动作要慢，不要快。

器械健身锻炼几天休息？

大的肌肉群48小时回复，建议没词就锻炼一个部位，达到泵感后休息，第二天另一个部位，三天一个周期，每周锻炼两次，休息一天。

健身房怎么锻炼腹肌？

     健身房锻炼腹肌的方法是仰卧起坐以及引体向上和拉伸带训练等等。如果想要锻炼腹肌，可以到健身房做一些比较适合的运动锻炼，仰卧起坐和引体向上以及俯卧撑拉伸带训练等等，都能够起到锻炼腹部肌肉的效果，还有助于消耗以及燃烧体内的脂肪和热量，可以使肌肉更加的结实，在锻炼腹肌期间还要注意补充蛋白质。

健身房腹肌锻炼方法？

步骤/方式1

比较直接的方法，就是进行仰卧起坐的锻炼，可以对腹直肌有明显的锻炼作用，

步骤/方式2

再有就是平躺然后向上抬腿的相关的训练

步骤/方式3

再有一些站立位置旋转身体的锻炼，都会锻炼腹内斜肌和腹外斜肌的作用

健身教程器械锻炼方法？

可以根据具体器械的用法、强度、次数和组数等来制定训练计划，下面是一些常见器械的锻炼方法：

1. 弓箭机：可以练习臀部、大腿以及背部等肌肉。使用时需要确保脚平稳地站在机器上，拉起弓箭机的重量，再以缓慢的速度还原，保证每次练习举起的力量和身体姿势的正确性。

2. 杠铃：可以练习胸肌、肩部、三头肌和背部等肌肉。使用时需要保证上臂和胸部与地面平行，双手握住杠铃，然后缓慢将杠铃降至胸部，再慢慢将其抬起。

3. 哑铃：可以练习手臂、肩部、胸肌和背部等肌肉。使用时需要确保重量适中，然后缓慢地将哑铃举起，保持双手平行，再将其慢慢地放下。

4. 腹肌轮：可以练习腹部肌肉。使用时需要将双手握住轮把，然后用腹肌的力量将轮子向前滚动，保持身体的直线性。

5. 跑步机：可以练习心肺功能和下肢肌肉。使用时需要选择适当的速度和倾斜角度，然后开始跑步训练。

以上仅是常见器械的短暂介绍，具体的锻炼方法需要根据个人情况来制定。切记在使用器械前要做好热身，选择适当的重量和强度，同时保持正确的姿势，避免受伤。此外，若有心脏疾病、关节疾病或其他身体疾病，建议在资深教练或医生的指导下进行训练。

去健身房怎样锻炼腹肌？

健身房想要锻炼腹肌是非常容易的，因为器械足够多，这里推荐悬挂举腿。双腿加哑铃上提，这两个动作是很有效的，增强腹肌的运动。

锻炼腹肌的健身器材？

锻炼腹肌器材有健腹轮，单杠，双杠，综合健身器材也有锻炼腹肌的，健腹飞机，以前看广告有，平板支撑器，俯卧撑用的器材也可以。

What fitness appliance can exercise abdominal muscle?

Roll celiac machine experienced abdominal muscle is better, roll celiac exercise machine is the gymnastical appliance with a kind of common gym, also be called a celiac machine or coil celiac chair. Take exercise to abdominal muscle for, roll celiac exercise machine is a kind of foundation exercises appliance, exercise abdominal muscle to have a lot of advantage.

Loading body rotates is a kind of of inclined flesh efficient way outside exercising an abdomen, gym has corresponding appliance to be able to do similar system roll coming back to make behavioral essentials commonly:

Appliance of gym leg ministry?

Elliptical movement machine is a good choice: TST ellipse carries a favourable turn calls spacewalk machine again. Its new office depends on the design of mobile type footplate, it is a kind of collect ramble, canter, the gymnastical appliance that dormant bicycle motion is an organic whole, its gymnastical movement just the be identical of natural step photograph with the person, human body joint won't produce big impact and injure human body, the muscle of limb can fall on the activity at the same time group, especially leg ministry and hip. A handle foot is when moving is harmonious cooperate, achieve gymnastical goal. Basically give priority to in order to have oxygen campaign, have go the fat, effect that reduce weight

What does the gymnastical equipment that exercises leg ministry have? The fitness that exercises leg ministry implement?

1, sit type pedal leg implement basically take exercise a quadriceps, tibial before flesh, special be helpful for strengthening Bin ligament, consolidate knee joint.

Behavioral course: ?  of constant  of bogus of  of Xian of beat of  of  of Pan Sang of Shou of  of rare  of confused of show off of  of  of Qi Jun of cover of blanket of violet Gu identifying magpie is swollen Ou Pang of  of  of Zheng of rank cruel pharynx censures bang of dish of  of Jin of Zi of ど rare  ah Miao Hui of Qu prostitute  , inspiratory next slowly will double foot is forward (machine of some pedal leg is syncline on) push, push while expiratory, push to double foot the farewell when about the same unbend arrives initiative position, when answering, double leg holds nervous position even.

2, training is exhibited outside sitting position leg implement muscle of the side outside basically practicing ham group, especially the schoolgirl with more fat of the side outside ham suits to do this. Have very good plasticity effect, still can enhance female metabolization additionally.

Athletic process: The seating on training machine is exhibited outside the leg, crural treadle. Adjust the position of ham fender, the made side outside relying on ham closely. Double leg is opened as far as possible outwards forcibly, hold 1-2 second.

Next double leg is in of weight pull move next nature to tighten up, halt does not want after double leg is tightened up, double leg is exhibited outside beginning instantly, undertake next time movement.

3, Qu Shen trains the hind leg implement flesh of rope of main exercise Mo . Mo rope flesh is the side after ham a series of flesh group a general designation, include a 2 head flesh to grow a head, 2 flesh short head, half tendinous flesh, half film flesh.

Practice this appliance can expanding leg ministry power well, because with quadriceps fights flesh for Jie, can make leg ministry more harmonious so.

Athletic process: Sit on the seat of appliance, adjust proper position, with the ankle up ahead is held off block mat, contractive abdominal muscle, back and coxal and clingy back of a chair, visual ahead, chin closes upcountry slightly, both hands grasps handle.

Ham sends force, double leg of slow and forward unbend, knee joint bends certainly somewhat, pause moment a bit, double leg slow lower part arrives original position, knee joint is controlled into 90 degrees.

4, ham extend implement the side before basically practicing ham, quadriceps, crus flesh group, increase the capacity of stretch one's legs.

5, lie on one's back pedal leg trains implement the force that basically practices whole leg ministry.

Athletic process: Rock double leg, lie on one's back, both hands is put at body side, double leg raises fluctuation rock 2~3 a bit minute; lies pedal double leg: Lie on one's back, double foot is lifted on approach show 90 degrees of; to wrap up double foot with jack-towel with the upper part of the body, both hands tug, double foot toes step on forcibly, maintain 30 seconds of or so; to repeat operation 3~5 second.

6, training is exhibited inside sitting position leg implement the muscle that basically practices ham inside, with sitting position training is exhibited outside the leg implement direction is instead.

How to exercise the abdominal muscle under navel?

Do lie on one's back lift a leg.

1, the abdominal muscle near navel, basically be abdominal muscle nethermost two muscle. It is to use commonly lie on one's back the method that chooses a leg will take exercise.

2, specific means: Body lie low. Double leg unbend and approach is raised slowly, adjacent become 90 ° with the body, put down slowly again. Separate 4-6 group commonly, every groups do 20. Main action wants slow, not fast.

A few days does appliance fitness take exercise to rest?

Big muscle group 48 hours of replies, the proposal does not have a word to exercise a place, after achieving pump to feel, rest, the following day another place, 3 days a cycle, take exercise twice every week, rest one day.

How does gym exercise abdominal muscle?

   The method that gym exercises abdominal muscle is sit-ups and pull-up and drawing belt training is waited a moment. If want to exercise abdominal muscle, can do a few campaign that fit quite to take exercise to gym, sit-ups and pull-up and push-up drawing take training to wait a moment, can rise to exercise abdominal sarcous effect, still conduce to use up and inside combustion system adipose with quantity of heat, can make muscle more strong, notice compensatory protein even during exercising abdominal muscle.

Does gym abdominal muscle exercise a method?

Measure / means 1

Compare direct method, undertake sit-ups namely take exercise, can have to celiac straight flesh exercise action apparently,

Measure / means 2

Having again is lie low carries up next the relevant training of the leg

Measure / means 3

Again a few stand of body of positional face about coming back take exercise, can exercise the outside inclined flesh and abdomen action of inclined flesh inside the abdomen

Does gymnastical tutorial appliance exercise a method?

Can mix according to the usage of specific appliance, intensity, frequency group of number will make training plan, a few common appliance are below exercise a method:

1.Bow machine: Can practice the muscle such as coxal, ham and back. The need when using ensures the foot stands smoothly on the machine, pull the weight of bow machine, again with slow rate reductive, assure to practice the power that raise and body postural validity every time.

2.Barbell: Can practice the muscle such as ministry of chest muscle, shoulder, triceps and back. The need when using assures the upper arm and bosom and ground parallel, both hands handholding barbell, next slow fall barbell to bosom, raise its slowly again.

3.Dumbbell: Can practice the muscle such as ministry of arm, shoulder, chest muscle and back. The need when using takes care of quantity moderate truly, raise dumbbell adagio next, maintain both hands parallel, put down its slowly again.

4.Abdominal muscle annulus: Can practice abdominal muscle. The need when using handholds both hands annulus, the power that uses abdominal muscle next rolls wheel ahead, maintain the linearity of the body.

5.Ran machine: Can practice heart lungs function and lower limbs muscle. The need when using chooses appropriate rate and banking angle to spend, begin ran training next.

Above is the brief introduction of common appliance only, exercise a method specificly to need to be made according to individual circumstance. Be sure to keep in mind to want to do good warm up before use appliance, choose appropriate weight and intensity, maintain correct pose at the same time, avoid to get hurt. In addition, if have heart disease, joint disease or other body disease, the proposal undertakes training below the guidance of senior coach or doctor.

Go how does gym exercise abdominal muscle?

It is very easy that gym wants to exercise abdominal muscle, because appliance is enough much, here recommends suspension to lift a leg. Double leg is added carry on dumbbell, these two movements are very effective, escalate the campaign of abdominal muscle.

Exercise the gymnastical equipment of abdominal muscle?

Exercise abdominal muscle equipment to have be good at stomach annulus, horizontal bar, parallel bars, integrated fitness equipment also has those who exercise abdominal muscle, plane of be good at abdomen, see advertisement have before, flat is propped up implement, the material that push-up uses is OK also.