29个超强辅助腹肌的核心练习.docx

1、29个超强辅助腹肌的核心练习The 29 Hardest Abs Exercises We get it. You want lean body. And while no single exercise will ever flatten your belly or give you a six-pack (you need to adjust your diet for that), there are ways to work your abs even harder so that as you lose fat, you uncover a hard body. We asked J

2、im Smith, C.S.C.S, a strength coach at Diesel Strength & Conditioning, to identify the hardest core exercises. Try these and your abs will never look or feel the same.#29 Kneeling PlankStart in pushup position, but shift your weight onto your knees and elbows. Press your elbows hard into the floor,

3、and squeeze your abs like youre about to be punched in the stomach. Hold the given time.#28 Side Plank - KneelingLie on your side with your knees bent. Prop your body up onto your left hand, and squeeze your abs tight as if you were about to be punched in the stomach. Raise your hips and hold for ti

4、me. Once finished, roll onto your other side and repeat.#27 PlankStart in pushup position, but place your weight on your forearms instead of your hands. Your body should form a straight line from your ankles to your shoulders. Squeeze your abs tight and press your forearms into the floor. Hold for t

5、he given time. (30-60 seconds is a good starting goal).#26 Plank on Swiss BallPlace your hands on a Swiss ball and position your body in pushup position. Squeeze your abs tight and brace your entire body, trying not to let your body move with the ball. Hold this position for time.#25 Side PlankLie o

6、n your left side with your legs straight. Shift your weight onto your left hand and raise your hips so that your body forms a straight line from your shoulders to your ankles. Squeeze your abs tight and hold for time. Then, switch sides and repeat.#24 Plank - One Foot UpPerform a regular plank (see

7、abs exercise #27) but raise one leg up and off the floor as high as you can. Make sure you squeeze your abs tight, press your elbows hard into the floor, and dont allow your torso to sway or your hips to raise or drop.#23 RKC PlankSet yourself in plank position (see exercise #27), but more your elbo

8、ws out farther so they are in line with your head (instead of your shoulders). Squeeze your glutes, brace your abs, and squeeze your quads to lock out your legs and prevent any movement. Hold for time.#22 BirddogsStart on your hands and knees with your hands about shoulder-width apart. Squeeze your

9、abs tight and then raise your arm and leg so that they are in line with your body. Hold for time (start with 5-10 seconds), return to the starting position, and repeat with your other arm and leg.#21 Swiss Ball Mountain ClimbersPlace your hands on a Swiss ball and start in a plank position. Brace yo

10、ur abs and prevent your body from moving. Then, raise your knees towards your just without rounding your lower back. Alternate legs for reps.#20 Stir the PotPosition yourself in plank position with your elbows on a Swiss ball. Your body should form a straight line from your shoulders to your ankles.

11、 Then, while keeping your body rigid, move your elbows in a circular pattern (like stirring a pot). Do 10 reps, then repeat in the opposite direction.#19 Swiss Ball Roll Outs - KneelingSit on your knees and place your forearms on a Swiss ball. Brace your abs tight and the roll out so that your arms

12、extend in front of your body. Go as far as you can without allowing your hips to sag. Pause, and then use your abs to roll back to the starting position.#18 Kneeling ChopAttach a rope to a high pulley on a cable stack. Kneel on one knee in a staggered stance. Grab a rope at arms length with your sho

13、ulders turned toward the stack (but hips forward). Without moving your torso, pull the rope down towards your opposite hip. Return, complete all reps, and then repeat on the other side.#17 Kneeling LiftPerform the kneeling lift like the kneeling chop, but instead of starting above your shoulder, beg

14、in with the cable attachment below your hips. Then bring the rope up and across your body and above your opposite shoulder without rotating your hips.#16 Tall Kneeling ChopPerform a kneeling chop (see #18), but have both of your knees on the floor instead of in a staggered stance. Remember to chest

15、your torso tall and to NOT allow your hips to rotate.#15 Tall Kneeling LiftPerform a kneeling left (see #17) but have both knees on the floor instead of in a staggered stance. Remember to keep your abs braced, and pull the rope out and across to the other shoulder without rotating your hips.#14 Pall

16、of PressGrab a band (or a cable) thats attached to a cable station at chest height. Stand with one side facing the anchor point and step away till you feel tension. Slowly extend your arms in front of your body until theyre straight and hold. Then return to the start. Perform for reps, switch sides

17、and repeat.#13 One Arm Farmers WalksGrab a heavy dumbbell in one arm and stand tall. Then, walk forward for 25 to 50 yards without allow the weight to make you lean to a side. Your chest should remain up and your shoulders tucked down and back. Complete the walk, grab the weight in the other hand an

18、d repeat.#12 Hip ThrustsPlace your upper back on a bench and lie faceup on the floor with your knees bent and your feet flat on the ground. Then, raise your hips until your body forms a straight line from your knees to your shoulders. Pause, then lower. To make it harder, place a barbell across your

19、 hips.#11 TRX FluttersGrab the TRX handles and face away from the anchor point. Hold the handles at your waist with your arms straight. Lean forward and raise your arms so theyre overhead and in line with your torso. Perform alternating pressing movements with your arms as you maintain your posture

20、from your feet to your shoulders and keep your abs tight.#10 TRX FalloutsGrab the TRX handles and face away from the anchor point. Squeeze your abs and hold the handles at your waist with your arms straight. Lean forward and raise your arms until they are in line with your torso. Keep tight while yo

21、u pull your arms back to the start.#9 Ab RollerKneel on the floor and grab an ab wheel with both hands (or you can place your hands on Valslides or towels). Slowly push the wheel forward and extend your body as far as you can without allowing your hips to drop. Then, use your abs to pull your body b

22、ack to the start.#8 One Arm Dumbbell BenchGrab a dumbbell and lie on your back on a bench. Hold the dumbbell at the side of your chest and then press it up. Pause, then lower the weight back to the start. Do all reps and then repeat on your other arm.#7 One Arm Military PressStand holding a dumbbell

23、 in one hand with your feet about shoulder-width apart and your knees slightly bent. Press the dumbbell overhead until your arm is nearly straight, and then lower back down. Perform all reps and then switch arms.#6 Goblet Squats (dumbbells or kettlebells)Hold a dumbbell vertically with both hands an

24、d keep it close to your chest. Squeeze your abs and then push your hips back, bend your knees, and lower your body as far as you can. Pause, then stand back up.#5 Back Extension RowsSetup yourself face down in a back extension machine and make sure you feel tension in your upper back, hips, glutes a

25、nd hamstrings. Grab a pair of light dumbbells and extend your back until your entire body forms a straight line. Then, perform a typical rowing movement with both dumbbells without allowing your torso to dip downward.#4 Back Extension Alternating RowsSetup yourself face down in a back extension mach

26、ine and make sure you feel tension in your upper back, hips, glutes and hamstrings. Grab a pair of light dumbbells and extend your back until your entire body forms a straight line. Then, perform a typical rowing movement-alternating arms-without allowing your torso to dip downward or your torso to

27、twist.#3 L-Sit Pull-UpsGrab a pullup bar with a double overhand grip. Without allowing your torso to move, hinge at your hips and lift your legs together until they are at 90 degrees. Then, perform conventional pullups while keeping your legs locked in this position.#2 Treadmill Pike UpsTurn off the

28、 treadmill and set your body in pushup position. Drive your hips upwards by pulling your feet toward your hands against the tension of the treadmill belt. Try to keep your torso and legs straight and only hinge upward at your hips. Then, return to the starting position by pushing your feet away from

29、 your hands.#1 Medicine Ball Walk OutsPut a medicine ball at your feet. Push your hips back without rounding your lower back. Place your hands on the med ball and slowly start walking your hands on top of the med ball driving it away from you. Walk your hands as far as you can without letting your hips sink, and then walk your hands backwards as you roll the ball back towards your feet.