[問題] 不會使用到腰部的強化腹部動作?
大家好
小弟目前是個胖子,跟人打賭九月一號的時候腹部要練出線條,目前是大肚腩。
賭注1.5w…
我打算練胸肌、背部、跟腹肌,近六個月的時間應該有可能。
身高體重是168/70
目前我訓練方法是例如做伏地挺身,一次做十下,休息一分鐘,再做十下,總共可以做四
十下,
做完酸軟到不行,必須休五天,
做了半個月就有感了,穿衣服緊了一點,也可以控制那邊的肌肉。
但因為我有椎弓解離症以及第四節脊椎滑脫的問題(免役,
但現在好很多了,姿勢正確的話,搬二十五公斤的東西都沒問題
所以標準的仰臥起坐沒辦法用這種方式操,怕腰部的舊傷復發。
想請教什麼樣的腹部動作可以這樣操,不傷到腰部的?
自己有想到一個不傷到腰部又強化腹部的就是雙手肘撐在器材上,雙腳懸空,再將雙腳上
提,呈現L型或閃電型。
這個姿勢應該沒有使用腰部,又強化腹部。
但…這個姿勢似乎需要器材,
我手邊沒器材,請問有其他姿勢可以代替嗎?
感謝大家,
最後想請教,
雖然我現在是大肚腩,但若我食量減低到正常女生的食量,
再加上強烈的腹部運動,這樣訓練三、四個月,最後會有線條嗎?
還是變壯而已,沒線條?連兩塊肌都沒有?
難道要先把大肚腩完全瘦下才能練四塊肌?
再次感謝大家
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