睡前10分鐘枕頭操 6組動作練腹肌
有時做運動不一定要特意時間,其實睡前利用旁邊的枕頭也能Keep Fit。以下教你6組動作,每晚10分鐘練出緊實腹肌!以後無藉口不做運動!
以下每組動作維持35秒,每當完成一組動作就休息20秒,合共3回合。
1.抬腿捲腹
身體平躺,90度曲膝
![](/ups/149/images/20190425/5cc093f681e1e.jpg)
雙手伸直,捉住枕頭
![](/ups/149/images/20190425/5cc093f811104.jpg)
將枕頭來回放於地面、小腿上
![](/ups/149/images/20190425/5cc093f98fa70.jpg)
2.船式Sit Up
以臀部做支點,雙腿、上半身離開地面
![](/ups/149/images/20190425/5cc093fb17b40.jpg)
雙腿夾實枕頭,雙膝彎曲
![](/ups/149/images/20190425/5cc093fc9414c.jpg)
上半身運用腹力向前傾
![](/ups/149/images/20190425/5cc093fe1e6ad.jpg)
3.橋式踢腿
背部平躺,手掌向地,雙膝彎曲,膝頭與腳踝呈直線
![](/ups/149/images/20190425/5cc093ffa1802.jpg)
抬臀,背部稍稍離地,單腿向上踢
![](/ups/149/images/20190425/5cc094012a99d.jpg)
重複動作,另一邊腿向上踢
![](/ups/149/images/20190425/5cc09402acef8.jpg)
4.俄式扭
上半身平躺,捉著枕頭,雙腿向上伸直
![](/ups/149/images/20190425/5cc0940439395.jpg)
雙膝輕輕彎曲,用腹力起身
![](/ups/149/images/20190425/5cc09405bdf29.jpg)
腰部、雙手向左右扭動
![](/ups/149/images/20190425/5cc09407434da.jpg)
5.手拋腳接
伸直手腳,背貼地
![](/ups/149/images/20190425/5cc09408c5c83.jpg)
枕頭在手、腳之間交換
![](/ups/149/images/20190425/5cc0940a4f9a7.jpg)
手腳保持筆直,以腹部上方作中心交換點
![](/ups/149/images/20190425/5cc0940bcff90.jpg)
6.翻滾後站立
枕頭放置於地面
![](/ups/149/images/20190425/5cc0940d58d62.jpg)
蹲下向後躺(動作要連貫)
![](/ups/149/images/20190425/5cc0940ed72ed.jpg)
雙腿用力站起來,再次重複動作
![](/ups/149/images/20190425/5cc09410639eb.jpg)