關於棒式(Plank)時的姿勢 - 健身
By Agatha
at 2014-12-15T15:46
at 2014-12-15T15:46
Table of Contents
我是否已經詳讀置底文及精華區中的版規:(是)
最近開始做棒式核心肌群的訓練
(因為初學 目標約一星期兩次,一次1分鐘3個循環)
也有上網找資料 知道應該要注意幾點:
1.兩手撐地成正三角形,並與肩同寬
2.肩、背、下背、臀部成平行一直線
3.腿部伸直,膝蓋離地,腳尖併攏
但每次棒式時卻還是會有一個問題
就是當撐起身體用力時 全都是"胃"那塊肌肉群出力
而下腹部"全都沒有"出到力氣..
(也因為胃那塊本來就少練到 常常撐不到10秒就不行)
所以想問大家
是因為姿勢哪裡不對 要怎麼調整嗎
希望能調整到是下腹部出力的姿勢
先謝謝各位呢!!
--
最近開始做棒式核心肌群的訓練
(因為初學 目標約一星期兩次,一次1分鐘3個循環)
也有上網找資料 知道應該要注意幾點:
1.兩手撐地成正三角形,並與肩同寬
2.肩、背、下背、臀部成平行一直線
3.腿部伸直,膝蓋離地,腳尖併攏
但每次棒式時卻還是會有一個問題
就是當撐起身體用力時 全都是"胃"那塊肌肉群出力
而下腹部"全都沒有"出到力氣..
(也因為胃那塊本來就少練到 常常撐不到10秒就不行)
所以想問大家
是因為姿勢哪裡不對 要怎麼調整嗎
希望能調整到是下腹部出力的姿勢
先謝謝各位呢!!
--
Tags:
健身
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