There is always someone keeping working out (part 16)(Original) /总有一个比你忙,比你穷,比你老的人在健身(十六)

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In the recent two years, all kinds of fitness articles even articles about health maintenance have been promoting this action—elbow plank.
This action has been deified. Moreover, some articles are telling us that it can make us six abdominal muscles, less fat and other effects. My dear friends, do not be fooled. You know, to own nice muscles and a strong body, you need to make great efforts.
But we need to face up to elbow plank, which is really worth practicing.
近两年来,各类健身文章甚至养生文章都在大力渲染一个健身动作,就是平板支撑。
这个动作可以说被神化了,甚至有些文章说它能让你练出六块腹肌、减脂等功效,朋友们,千万不要被忽悠了,要知道好的肌肉身材是需要足够的付出的。
但我们需要正视平板支撑,这个动作确实值得练习的。


The biggest effect of this action is to exercise the core strength. Secondly, it can help to shape the waist, shoulders and buttocks. But never think this action is easy. Only when you stick to doing it, can this action be effective. In addition, those who are office workers should keep it up. Sitting throughout the day will lead to the deformation and damage of cervical, spine and lumbar. This action directly exercises these parts. Stretch and straighten your body, which can prevent hunching over.
这个动作最大的作用就是锻炼核心力量,其次它能塑造腰部、肩部、臀部的线条,但是千万不要觉得很轻松,只有坚持常做才能有效果。另外平时常坐办公室的朋友应该坚持完成这个动作,由于长期久坐,会导致颈椎、脊椎、腰椎变形和受损,而这个动作恰好锻炼到这些部位,这个动作将身体躯干用力绷直正好纠正平时的弯腰驼背!

Demonstrative action by my girlfriend and me 我和女朋友的示范动作

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Action tips: Keep your body facing the ground, and use your elbows to support the upper body on the yoga mat. Meanwhile, tiptoes work as another fulcrum to support the lower body. The other parts of your body cannot touch the ground. From head to toe, you need to form a straight line. Focus on the strength of the waist and hips to keep this action.
ATTENTION: When practising, do remember not to keep the waist down, which will injure the waist. After holding on for a while, your waist will consciously drop. At this time, you can slight lift your ass.
This action can be done every day. Complete 4 groups each day. You need to keep doing until you are totally worn out. Do not be lazy.
动作要领:身体正面朝地,双肘撑在瑜伽垫上,脚尖作为另一支点支撑在地面,身体其他部位不要接触地面。从头部到脚跟,几乎呈一条直线,集中用腰部和臀部的力量保持动作。
注意:做这个动作时千万不要垂腰,长时间练习后会导致腰部损伤。坚持一会以后,腰部会不自觉地下垂,这时可以稍抬屁股。
平板支撑可以天天做,每天完成4组,每组都要接近你的极限,不要偷懒!


Chapter directory 章节目录

Chapter 章节Content 内容
1brief introduction about fitness 健身初章
2exercise for musculus triceps brachii & pectoral muscles 肱三头肌和胸肌练习
3advanced exercise for musculus tricpes brachii 肱三头肌的高级练习
4how to do pull-ups 引体向上
5warm-up and stretching exercise  热身与拉伸
6fitness plan and some precautions  健身计划与注意事项
7how to train abdominal muscles(part 1) 腹肌训练(一)
8how to train abdominal muscles(part 2) 腹肌训练(二)
9how to train abdominal muscles(part 3) 腹肌训练(三)
10how to train biceps(part 1) 肱二头肌训练(一)
11how to train biceps(part 2) 肱二头肌训练(二)
12how to train the anterior deltoid 三角肌前束练习
13how to train the middle deltoid 三角肌中束练习
14how to train the posterior deltoid 三角肌后束练习
15exercise for latissimus dorsi muscle 背阔肌练习
16elbow plank 平板支撑

This post just represents my personal opinion. Without permission, it is strictly prohibited reproduced.

本文章仅代表个人见解及认知,如有不同意见欢迎指导; 动作配图均为本人,未经同意,禁止复制抄袭。

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(to be continued 未完待续)

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