收腹运动有哪些动作，请问男人收腹运动有哪些

　　收腹运动有哪些动作，请问男人收腹运动有哪些动作？

　　最近有很多热心网友都十分关心收腹运动有哪些动作，请问男人收腹运动有哪些动作？这个问题。还有一部分人想了解男人收腹运动有哪些动作。对此，和记百科小编「青栀如初」收集了相关的教程，希望能给你带来帮助。

　　

收腹运动有哪些动作

 

　　收腹运动有侧身弯腰、屈腿运动、举腿收腹、坐式屈团身、脚踏自行车、扭腰运动、平板支撑、卷腹、端腹等。

　　1、平板支撑。收腹运动能够帮助我们锻炼腹部，通过运动的方式增强新陈代谢，燃烧脂肪，让腹部变得平坦起来。那么，平板支撑一定是很不错的选择。这个动作虽然强度不大，几乎就是静止的动作，但是锻炼效果非常好，想要保持一定时间的平板支撑，是非常考验训练者的身体素质的，坚持不到一分钟，就会出汗，对腹部的锻炼效果非常好。

　　2、卷腹。在一些列收腹运动当中，卷腹也是一个比较简单的动作了。它有点像仰卧起坐，因为准备姿势一样，不过，卷腹比仰卧起坐好做多了，对颈椎要腰椎的压力也比较小，是一个能够很好替代仰卧起坐的动作。同时，卷腹还是一个专门针对腹部的锻炼动作，经常做一定可以帮助我们减小腹部，需要注意的是，动作不要太快，感受到肌肉的拉伸最好。

　　3、端腹。很多人都不知道，想要收腹，还有一个很简单的动作，那就是端腹了。因为这个动作在军队训练当中常见，健身达人就将它引入到日常锻炼中了。端腹做起来很简单，平躺之后，双腿同时抬高，距离地面45°，然后尽可能长地保持这个动作，收腹效果非常地好。初学者能够坚持三十秒就已经很不错了。

　　

男人收腹运动有哪些动作

 

　　问：男人收腹运动有哪些动作？

　　答：男人收腹运动是一种有益的运动方式，可以帮助男性减少腰围和腹部赘肉，增强身体的稳定性和平衡能力。以下是几种常见的男人收腹运动动作。

　　1. 仰卧起坐
仰卧起坐是一种非常简单有效的运动，主要锻炼腹部肌肉。运动时需要双手交叉放在胸前，膝盖弯曲，双脚着地。上身保持直立，收紧腹部，向上抬起身体，直到肩膀离地面为止。然后缓慢放下身体，恢复原状。每次可以进行15到20次。

　　2. 拉筋运动
拉筋是一种既可以减压又能锻炼身体的运动，能够消除肌肉僵硬和提高身体柔韧性。可以选择跷二郎腿或者三角形姿势，双手将身体的一侧拉向另一侧，伸展身体的一侧，保持几秒钟，然后进行反方向拉伸。

　　3. 仰卧抬腿
这是一种针对腹部肌肉和髂腰肌的强化动作。需要仰卧，双腿伸直向上抬起30度，然后缓慢降低。建议进行12次，每天进行2到3组。

　　4. 俯卧撑
俯卧撑是一种综合锻炼，可以有效锻炼腹部、手臂和背部等多个部位的肌肉。在进行俯卧撑的时候，需要保持背部平衡，双手离开地面，腹部收缩。每次可以进行10到15个，持续进行10到15分钟。

　　

　　【英文介绍/For English】：

　　

　　Abdominal retraction exercises include sideways bending, leg bending exercise, raising legs to retract abdomen, seated body bending, pedaling bicycles, waist twisting exercise, plank support, abdominal curling, abdominal end, etc.

　　1. Plank support. Abdominal exercises can help us exercise the abdomen, increase metabolism through exercise, burn fat, and flatten the abdomen. Then, plank support must be a very good choice. Although the intensity of this movement is not high, it is almost a static movement, but the exercise effect is very good. If you want to maintain a plank support for a certain period of time, it is a test of the physical fitness of the trainer. If you persist for less than a minute, you will sweat. Yes Abdominal exercises are very effective.

　　2. Crunches. Among a series of abdominal exercises, crunching is also a relatively simple action. It is a bit like sit-ups, because the preparation posture is the same. However, abdominal crunches are much easier to do than sit-ups, and the pressure on the cervical and lumbar spine is relatively small. It is a good substitute for sit-ups. At the same time, abdominal crunching is also an exercise specifically for the abdomen. Doing it often can definitely help us reduce the abdomen. It should be noted that the movement should not be too fast, and the stretching of the muscles is the best.

　　3. End abdomen. Many people don't know that if you want to tighten your belly, there is another very simple action, that is to flatten your belly. Because this action is common in military training, fitness experts have introduced it into their daily workouts. Ending the belly is very simple to do. After lying down, raise both legs at the same time, 45° from the ground, and then keep this action as long as possible, the effect of abdomen is very good. It is good enough for beginners to last for thirty seconds.