第一，仰卧双脚不动，左右触碰脚跟
发力部位是腰腹，一侧20下
第二、仰卧举腿，大腿垂直地面
抬手触碰小腿
干手机挤压－－20-30次
第三、仰卧，屈腿卷腹
依然感受腹肌的挤压－30次
第四、仰卧，交替触脚背
一边25次
第五、两手后撑体，屁股作为支点不可以前后移动
收腿两边起，动作要连贯，继续20次
第六、原地交叉登山
用膝盖找肘部
一边25次
第七、侧立撑髋摆
一定要绷紧腹肌
身体要保持在一个面
10－20次
第八、俯卧撑体，脚底放毛巾！
腹部发力，膝盖找前胸－－25次
第九、剪刀腿 到力竭
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收腹部贴运动健身器材练腹肌
￥388
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健腹轮腹肌轮男士健身器材
￥49
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