29个超强辅助腹肌的核心练习.docx

29个超强辅助腹肌的核心练习.docx

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29个超强辅助腹肌的核心练习

The29HardestAbsExercises

Wegetit.Youwantleanbody.Andwhilenosingleexercisewilleverflattenyourbellyorgiveyouasix-pack（youneedtoadjustyourdietforthat）,therearewaystoworkyourabsevenhardersothatasyoulosefat,youuncoverahardbody.WeaskedJimSmith,C.S.C.S,astrengthcoachatDieselStrength&Conditioning,toidentifythehardestcoreexercises.Trytheseandyourabswillneverlookorfeelthesame.

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#29KneelingPlank

Startinpushupposition,butshiftyourweightontoyourkneesandelbows.Pressyourelbowshardintothefloor,andsqueezeyourabslikeyou'reabouttobepunchedinthestomach.Holdthegiventime.

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#28SidePlank-Kneeling

Lieonyoursidewithyourkneesbent.Propyourbodyupontoyourlefthand,andsqueezeyourabstightasifyouwereabouttobepunchedinthestomach.Raiseyourhipsandholdfortime.Oncefinished,rollontoyourothersideandrepeat.

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#27Plank

Startinpushupposition,butplaceyourweightonyourforearmsinsteadofyourhands.Yourbodyshouldformastraightlinefromyouranklestoyourshoulders.Squeezeyourabstightandpressyourforearmsintothefloor.Holdforthegiventime.（30-60secondsisagoodstartinggoal）

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#26PlankonSwissBall

PlaceyourhandsonaSwissballandpositionyourbodyinpushupposition.Squeezeyourabstightandbraceyourentirebody,tryingnottoletyourbodymovewiththeball.Holdthispositionfortime

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#25SidePlank

Lieonyourleftsidewithyourlegsstraight.Shiftyourweightontoyourlefthandandraiseyourhipssothatyourbodyformsastraightlinefromyourshoulderstoyourankles.Squeezeyourabstightandholdfortime.Then,switchsidesandrepeat.

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#24Plank-OneFootUp

Performaregularplank（seeabsexercise#27）butraiseonelegupandoffthefloorashighasyoucan.Makesureyousqueezeyourabstight,pressyourelbowshardintothefloor,anddon'tallowyourtorsotoswayoryourhipstoraiseordrop.

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#23RKCPlank

Setyourselfinplankposition（seeexercise#27）,butmoreyourelbowsoutfarthersotheyareinlinewithyourhead（insteadofyourshoulders）.Squeezeyourglutes,braceyourabs,andsqueezeyourquadstolockoutyourlegsandpreventanymovement.Holdfortime.

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#22Birddogs

Startonyourhandsandkneeswithyourhandsaboutshoulder-widthapart.Squeezeyourabstightandthenraiseyourarmandlegsothattheyareinlinewithyourbody.Holdfortime（startwith5-10seconds）,returntothestartingposition,andrepeatwithyourotherarmandleg.

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#21SwissBallMountainClimbers

PlaceyourhandsonaSwissballandstartinaplankposition.Braceyourabsandpreventyourbodyfrommoving.Then,raiseyourkneestowardsyourjustwithoutroundingyourlowerback.Alternatelegsforreps.

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#20StirthePot

PositionyourselfinplankpositionwithyourelbowsonaSwissball.Yourbodyshouldformastraightlinefromyourshoulderstoyourankles.Then,whilekeepingyourbodyrigid,moveyourelbowsinacircularpattern（likestirringapot）.Do10reps,thenrepeatintheoppositedirection.

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#19SwissBallRollOuts-Kneeling

SitonyourkneesandplaceyourforearmsonaSwissball.Braceyourabstightandtherolloutsothatyourarmsextendinfrontofyourbody.Goasfarasyoucanwithoutallowingyourhipstosag.Pause,andthenuseyourabstorollbacktothestartingposition.

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#18KneelingChop

Attacharopetoahighpulleyonacablestack.Kneelononekneeinastaggeredstance.Grabaropeatarm'slengthwithyourshouldersturnedtowardthestack（buthipsforward）.Withoutmovingyourtorso,pulltheropedowntowardsyouroppositehip.Return,completeallreps,andthenrepeatontheotherside.

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#17KneelingLift

Performthekneelingliftlikethekneelingchop,butinsteadofstartingaboveyourshoulder,beginwiththecableattachmentbelowyourhips.Thenbringtheropeupandacrossyourbodyandaboveyouroppositeshoulderwithoutrotatingyourhips.

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#16TallKneelingChop

Performakneelingchop（see#18）,buthavebothofyourkneesonthefloorinsteadofinastaggeredstance.Remembertochestyourtorso"tall"andtoNOTallowyourhipstorotate.

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#15TallKneelingLift

Performakneelingleft（see#17）buthavebothkneesonthefloorinsteadofinastaggeredstance.Remembertokeepyourabsbraced,andpulltheropeoutandacrosstotheothershoulderwithoutrotatingyourhips.

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#14PallofPress

Grababand（oracable）that'sattachedtoacablestationatchestheight.Standwithonesidefacingtheanchorpointandstepawaytillyoufeeltension.Slowlyextendyourarmsinfrontofyourbodyuntilthey'restraightandhold.Thenreturntothestart.Performforreps,switchsidesandrepeat.

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#13OneArmFarmersWalks

Grabaheavydumbbellinonearmandstandtall.Then,walkforwardfor25to50yardswithoutallowtheweighttomakeyouleantoaside.Yourchestshouldremainupandyourshoulderstuckeddownandback.Completethewalk,grabtheweightintheotherhandandrepeat.

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#12HipThrusts

Placeyourupperbackonabenchandliefaceuponthefloorwithyourkneesbentandyourfeetflatontheground.Then,raiseyourhipsuntilyourbodyformsastraightlinefromyourkneestoyourshoulders.Pause,thenlower.Tomakeitharder,placeabarbellacrossyourhips.

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#11TRXFlutters

GrabtheTRXhandlesandfaceawayfromtheanchorpoint.Holdthehandlesatyourwaistwithyourarmsstraight.Leanforwardandraiseyourarmssothey'reoverheadandinlinewithyourtorso.Performalternatingpressingmovementswithyourarmsasyoumaintainyourposturefromyourfeettoyourshouldersandkeepyourabstight.

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#10TRXFallouts

GrabtheTRXhandlesandfaceawayfromtheanchorpoint.Squeezeyourabsandholdthehandlesatyourwaistwithyourarmsstraight.Leanforwardandraiseyourarmsuntiltheyareinlinewithyourtorso.Keeptightwhileyoupullyourarmsbacktothestart.

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#9AbRoller

Kneelonthefloorandgrabanabwheelwithbothhands（oryoucanplaceyourhandsonValslidesortowels）.Slowlypushthewheelforwardandextendyourbodyasfarasyoucanwithoutallowingyourhipstodrop.Then,useyourabstopullyourbodybacktothestart.

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#8OneArmDumbbellBench

Grabadumbbellandlieonyourbackonabench.Holdthedumbbellatthesideofyourchestandthenpressitup.Pause,thenlowertheweightbacktothestart.Doallrepsandthenrepeatonyourotherarm.

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#7OneArmMilitaryPress

Standholdingadumbbellinonehandwithyourfeetaboutshoulder-widthapartandyourkneesslightlybent.Pressthedumbbelloverheaduntilyourarmisnearlystraight,andthenlowerbackdown.Performallrepsandthenswitcharms.

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#6GobletSquats（dumbbellsorkettlebells）

Holdadumbbellverticallywithbothhandsandkeepitclosetoyourchest.Squeezeyourabsandthenpushyourhipsback,bendyourknees,andloweryourbodyasfarasyoucan.Pause,thenstandbackup.

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#5BackExtensionRows

Setupyourselffacedowninabackextensionmachineandmakesureyoufeeltensioninyourupperback,hips,glutesandhamstrings.Grabapairoflightdumbbellsandextendyourbackuntilyourentirebodyformsastraightline.Then,performatypicalrowingmovementwithbothdumbbellswithoutallowingyourtorsotodipdownward.

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#4BackExtensionAlternatingRows

Setupyourselffacedowninabackextensionmachineandmakesureyoufeeltensioninyourupperback,hips,glutesandhamstrings.Grabapairoflightdumbbellsandextendyourbackuntilyourentirebodyformsastraightline.Then,performatypicalrowingmovement--alternatingarms--withoutallowingyourtorsotodipdownwardoryourtorsototwist.

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#3L-SitPull-Ups

Grabapullupbarwithadoubleoverhandgrip.Withoutallowingyourtorsotomove,hingeatyourhipsandliftyourlegstogetheruntiltheyareat90degrees.Then,performconventionalpullupswhilekeepingyourlegslockedinthisposition.

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#2TreadmillPikeUps

Turnoffthetreadmillandsetyourbodyinpushupposition.Driveyourhipsupwardsbypullingyourfeettowardyourhandsagainstthetensionofthetreadmillbelt.Trytokeepyourtorsoandlegsstraightandonlyhingeupwardatyourhips.Then,returntothestartingpositionbypushingyourfeetawayfromyourhands.

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#1MedicineBallWalkOuts

Putamedicineballatyourfeet.Pushyourhipsbackwithoutroundingyourlowerback.Placeyourhandsonthemedballandslowlystartwalkingyourhandsontopofthemedballdrivingitawayfromyou.Walkyourhandsasfarasyoucanwithoutlettingyourhipssink,andthenwalkyourhandsbackwardsasyourolltheballbacktowardsyourfeet.