My personal commonly used ABS workouts本身常用的腹肌训练动作 #ABSworkouts #下腹训练 #上腹训练 #sixpackabs #腹肌训练 #8pack

本身常用的腹肌训练动作。My personal commonly used ABS workouts.
初学者可以从平躺式抬腿或传统式仰卧起坐开始而不是悬垂抬腿或向下倾斜仰卧起坐。Beginners can try to start with lying leg raise or traditional crunches instead of hanging leg raise or decline crunches.
1) Hanging leg raise 悬垂抬腿
-10 reps for 3 sets.
10次为3组。

2) Hanging knee raise 悬垂提膝
-20 reps for 3 sets.
20次为3组。

3) Decline Modified Russian Twist
向下倾斜俄罗斯转体变式
-30 reps for 3 sets.
30次为3组。

4) Decline half crunches
向下倾斜半仰卧起坐
-15 reps for 3 sets.
15次为3组。

personalcommonlyworkouts本身常用的腹肌训练动作