推荐回答(4个)
中学生可参考以下五个步骤练习马甲线:
1、幻椅式:
山式站立,双脚分开与髋同宽吸气手臂上举,两侧腰延展呼气屈髋屈膝,臀部向后向下胸腔上提,腹部远离大腿双肩向下放松,保持5-8个呼吸。
2、侧角式:
站立,双脚分开一腿长转左脚朝左,右脚朝向正前方吸气延展,呼气屈左膝,外展身体侧屈向下,左手在左膝内侧右手臂上举,转头看向上方保持5-8个呼吸,换反侧练习。
3、斜板式:
俯卧,双手放在胸腔两侧吸气,抬头,双脚脚尖回勾呼气,手推地,身体离开地面躯干保持在一条直线,腹部内收大腿收紧上提,保持5-8个呼吸。
4、侧板式:从斜板式,呼气转身体向左左手扶髋,左脚放在右脚上吸气左手上举,侧腰向上提高呼气,转头看上方,双肩放松保持5-8个呼吸,换反侧练习。
5、 平板支撑式:俯卧,双手手肘贴地,掌心朝上呼气,脚跟向后蹬,躯干离地身体保持在一条直线,腹部内收眼睛看向前方,保持5-8个呼吸。
要想练出马甲线、人鱼线、腹肌等腹部性感的肌肉或线条,就是多练,除此以外没有太多的诀窍。以下9个练习动作就教你怎样练出马甲线。具体请看以下9个动作:方法/步骤马甲线练习动作一:单脚直立支撑体前倾马甲线练习动作二:徒手深蹲马甲线练习动作三:俯撑交替提膝马甲线练习动作四:直臂俯撑变屈臂俯撑马甲线练习动作五:跪姿异侧手脚起马甲线练习动作六:侧身屈肘挺髋起马甲线练习动作七:仰卧双脚屈膝腾空半身起马甲线练习动作八:仰卧屈膝挺髋9马甲线练习动作九:仰卧举腿腿分合10以上9个练马甲线的动作每个动作做20个,一个星期至少练3次,坚持6个星期就可以看到效果。
马甲线怎么练?
一、平躺抬腿 身体平躺平面,双手掌心向下至于臀部下方保护尾椎,双脚并拢伸直进行举高,过程中脚的高度不超过45度角持续保持悬空。
二、腹部弯曲 以仰卧起坐姿势双脚屈膝但脚掌离地,让右手肘轻碰触左膝盖再相反做一次,除了上半身做转体变化,膝盖也要轮流靠近手肘做碰触。
三、斜侧扭转 斜放双脚进行仰卧起坐,需将屈起的脚倒向左或右边,以这姿态进行仰卧起坐,数次结束再换边进行。
四、手指碰脚 双脚要并拢垂直抬高,腹部用力抬起上半身以双手指尖同时触碰脚尖,后马上躺回紧接着继续。
饮食:
少食多餐、补充适当蛋白质,推荐鸡胸肉、瘦牛肉、虾、鱼,这些肉能补充蛋白质且脂肪含量低。
注意事项:
◆注意分化训练,饮食和作息要规律
◆运动后适当饮用运动型功能饮料,适当补充糖分
◆要注意蛋白质等营养的摄入,以促进身体的新陈代谢
周期
按照一般女性的体脂水平,减到20%以下腹部就变得较为平坦,一到两个月应该完全可以达到。
训练
每周3~5次,通过无氧训练刺激肌肉纤维,消耗脂肪,不能让肌肉流失,再通过中低强度的有氧运动塑造体形。
马甲线形成要注意?
要想达到这样的效果,重要的一点是体脂含量要低,尤其是腹部的脂肪含量一定要减下去,一般体脂含量要至少低于20%才能看得出。建议每周至少做3次中等强度的有氧运动,先降体脂率、减少皮下脂肪厚度,再配合局部肌肉雕塑运动,强化腹部线条。
焦点话题
q:胸部会不会练缩水?
a:运动可以减脂,但在正常的训练范围内,胸部是不会练小的。相反注意锻炼的人,可以预防乳腺增生等疾病。
q:女性会不会练成大只佬?
a:女性体内的雄性激素只是男性的1/20,且女性本身的体脂含量要高于男性,想练成大只佬并非易事,不必太过担心。
q:除了马甲线,女性还有哪里可以通过锻炼变得更迷人?
a:腿部经过跑步等训练后会变得线条更优美,大小腿的比例也会变得更为协调。
中学生要练马甲线,可以经常做扩胸运动,或者是转身运动,还可以用投掷铅球,投篮的方法,去练习马甲线
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