雙語：7個超棒腹部減肥運動 和小肚子說再見,！

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Cardio – running, swimming, biking – are all great forms of exercise and are known to be excellent for heart health. These exercises are the best way to melt away the fat fast when trying to lose a high number of pounds.

有氧——跑步,，游泳,、單車，都是非常好的運動，而且我們都知道它們對于心臟的健康都非常有好處,。同時,，當(dāng)你想要大幅度減重的時候，這些運動時最好的燃脂方法,。

However, the muffin top, the stubborn areas, are not going to be melted away with low intensity workouts. The best way to burn fat and gain muscle is in lifting weights and engaging in high-intensity training. High intensity workouts improve the body’s ability to use oxygen and your VO2max, which is the best indicator of the body’s cardiovascular endurance.

然而,，小肚腩卻是一個頑固的部位。低強(qiáng)度的運動是不會讓它消失的,。最好的方法是通過舉重和其他高強(qiáng)度的鍛煉來燃燒脂肪,，增加肌肉。高強(qiáng)度的鍛煉能夠提高身體對氧氣的利用率和你的最大攝氧量,，這是心血管耐力的最重要的指標(biāo),。

#1. StabilityBall ObliqueCrunch:

平衡球斜向卷腹

3 sets of 15 repetitions.

重復(fù)15個一組,，做3組

How to: For beginners, place your feet against a wall for a bit more stabilization, then lay sidewayson the ball. The ball should be placed under the lower torso. Extend the body over the ball, then rise back up crunching the abs and obliques. Once you get more comfortable with the exercise, move away from the wall.

方法：如果是初學(xué)者,，把你的腳抵著墻用來平衡，然后側(cè)臥,，一邊躺在平衡球上,，球要位于軀干偏下的部位。在球上伸展身體,，并用卷腹來鍛煉腹肌和腹斜肌,。一旦你覺得自己可以掌控，可以試著遠(yuǎn)離墻來進(jìn)行鍛煉,。

Impact: The side crunch, along with the stabilization, works the externalcoremuscles of the abdomencalled the oblique. The fat of the muffin top mostly covers the oblique muscle so by focusing on the side muscle groups, you’re targeting the areas not affected with just plain crunches.

作用：保持平衡性斜壓,，能夠作用于腹部外的核心肌肉，學(xué)名叫“腹斜肌”,。小肚腩的大部分脂肪會包裹這一部分,，普通的腹肌鍛煉不會鍛煉到這一塊目標(biāo)區(qū)域，而斜向卷腹就可以,。

#2. RotationalTwist, a.k.aRussian Twist with weight

“螺旋轉(zhuǎn)體”亦稱“俄羅斯轉(zhuǎn)體”

3 sets of 30-50 repetitions each side.

重復(fù)30-50個一邊一組,，做3組

How to: Sit in a seatedposition, lean your torso slightly back and keep your legs either on the floor for an easier workout, or lifted for a harder exercise. With some type of weighted object in your hands begin to rotateside to side.

方法：以一個穩(wěn)定的方式坐下，背部微微后傾,，雙腳可以放在地上（低難度）,，也可以抬起雙腳（難度更大）。手里拿一個重物,，左右交替做轉(zhuǎn)體運動,，將重物左右交替放在地上。

Impact: This exercise again targets the obliques in a different direction than crunches.

作用：這個動作也是用來鍛煉腹斜肌的,，不過它和卷腹鍛煉的方向不一樣,。

#3. Standing Oblique Crunch

直立斜向卷腹

3 sets of 30-50 repetitions each side.

重復(fù)30-50個一邊一組，做3組

How to: Stand up straight with both feet hipdistance apart. Standing on one foot, lift the other knee up while crunching your side toward your knee. Perform all repetitions on one side before switching to the other side.

方法：站直，liang,。單腿站立,，身體想站立的一側(cè)膝蓋傾斜時，同時抬起另一只膝蓋,，做完一邊重復(fù)次數(shù)以后再做另一邊,。

Impact: This exercise is a simple way to work the obliques in an isolated way. It also targets the lower obliques, right along the waistline.

作用：這個動作能夠?qū)⒏剐奔》蛛x出來訓(xùn)練，而且它還會訓(xùn)練到腰線處的腹斜肌下部,。

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#4. Plank Cross Crunch and Spidermans

平板交叉抬腿和蜘蛛俠抬腿

3 sets of 15 repetitions each side.

重復(fù)30-50個一邊一組,，做3組

How to: In a plank position bring your right knee to the left elbow and back. Continue for all repetitions before switching legs. For Spidermans, starting in a plank position as well, bring your right knee to your right elbow, resembling the spider crawling up a wall.

方法：做好平板動作，然后將右邊膝蓋抬到左邊手肘處,。等一處所有重復(fù)動作做完時,，再換另一側(cè)。蜘蛛俠動作,，同樣先做好平板動作,，然后將你的右側(cè)膝蓋抬到右手肘處，就像是蜘蛛在墻上爬那樣,。

Impact: These two exercises originally work the abs in a plank stance, but with the crossover of your leg, it forces your obliques to work in the side crunch position. With spidermans, it is another way to engage the obliques in the crunch position, but effort is being used while in the plank position.

作用：這兩組動作都作用于在平板動作中的腹部鍛煉,。通過腿部的交叉，間接地作用于腹部位置,。蜘蛛俠的動作,，是另外一種間接作用于腹部的動作。但是兩種動作要基于先做好平板的基礎(chǔ)動作上,。

#5. Cable Crossover

拉鎖器械交叉運動

3 sets of 15 to 30 repetitions each side.

重復(fù)30-50個一邊一組,，做3組

How to: Stand a few steps away from the cable machine with your body lined up to the machine. With the cable at breast-level, place both hands on the handle with arms straight. With your abs flexed and tense, move your arms from across your chest to straight in front of you, while keeping your arms straight. Weight should be at an effort to do up to 30 reps at a moderate pace. Then switch sides.

方法：站在位于拉鎖機(jī)械幾步遠(yuǎn)的地方，和拉線的位置保持一致,，拉線的位置在胸口,，兩只手伸直握住把手，讓腹部受力緊縮,，移動你的手臂從胸前到垂直向前,，期間不能彎曲，拉力重量可以增加,。一邊做滿30次以后再換另一邊,。

Impact: Abs are forced to contract with each side rep. With the weight, the obliques are being used both ways, when bringing the weight forward and releasing it slowly back.

作用：每一邊動作重復(fù)時腹部都會收縮。當(dāng)拉力重量增加時且動作放慢,，兩邊的腹部都可以得到鍛煉,。

#6. High-Pulley Cable Crunch

向下拉鎖器械卷腹

3 sets of 15-30 repetitions.

重復(fù)30-50個一邊一組，做3組

How to: With the cable pulley at the top, and at a moderate to high weight, attach the rope attachment. Holding onto the rope, lower down to your knees several spaces away from the machine. Place the rope slightly behind your head and crunch down toward the ground, rise slowly back up.

方法：將器械拉繩至于頂部,，根據(jù)砝碼重量,，拉力重量沖中等到高,，抓住拉力繩，將繩拉至膝蓋位于器械稍遠(yuǎn)處,，將拉力繩輕輕置于頭后方,，用腹部力量拉至地面，在輕輕抬起,。

Impact: This variation of crunch uses the abs when crunching down and the slow, controlled release back up to the kneeling position. Allows a full range of motion and a greater strain on the lower obliques.

作用：當(dāng)拉力繩緩慢拉下的,，然后慢慢恢復(fù)到膝蓋位置的時候可以鍛煉不同的腹部肌肉。這一系列完整的動作可以很好的鍛煉下腹肌,。

#7. Leg Lifts/FlutterKicks

抬腿運動/踢腿

3 sets of 15 repetitions.

重復(fù)15個一組,，做3組

How to: Lying on your back, lift your legs up off the floor toward the ceiling. Then lower the legs coming down, keeping your legs inches from the floor. For a harder exercise keep your arms above your head. For flutter kicks, hover your feet off the floor and do a scissor or freestyle kick.

方法：仰面躺好，抬腿從地面向上,。然后慢慢放下,，在距離地面幾英寸的地方保持一會兒。加強(qiáng)難度的鍛煉是,，在做上述動作的時候,，還要把你的手臂舉過頭。踢腿運動是,，將你的腿抬高,，然后做剪刀腿,，或者是自由踢腿,。

Impact: These exercises engage your lower abs and obliques while your legs are lifted off the ground. The flutter kick motion alternates the sides of the abdomen muscles.

作用：這組動作能夠鍛煉你的下腹肌和側(cè)腹肌，在你的腿離開地面的時候,。踢腿運動能夠輪流鍛煉你的兩側(cè)腹肌,。（Livein）