如何拥有六块健美的腹肌

1、如何拥有六块健美的腹肌45个读者 alonglry 6小时30分钟前 双语对照  原文 字体大小 小 中 大 简介强健腹部肌肉并减去赘肉说起来容易做起来难，你需要付出，意志，耐心和时间，最终才能有六块健美的肌肉。但一切努力都是值得的，当最后一层脂肪燃烧掉后，你就拥有最完美，最具棱角的腹肌了。男人都想要一个强健的腹部，可说起来容易做起来难，你需要付出，意志，耐心和时间，最终才能有六块健美的肌肉。但一切努力都是值得的，当最后一层脂肪燃烧掉后，你就拥有最完美，最具棱角的腹肌了。方法要想拥有腹肌你需要做两件事：训练肌肉和摆脱脂肪。下面就是要做到这两件事的细节了：训练肌肉1. 收腹运动

2、0;躺在地板上（有没有垫子都可以）双手交叉放在你的胸前，弯曲双腿，尽可能提高膝盖。注意不要把手放在脑后，当把手放在脑后练习起坐时会给背部增加多余的压力，长期以往会导致背部不适。另一种方法是把手放在耳边，但不要用手拉住耳朵或脖子。这时把你的腹部向脊柱方向拉伸，同时吸气，并用肩膀向膝盖靠拢，在做的时候一定只能让腹部肌肉用力。很重要的是，一定不要让你的整个背部都抬离地面，这样做只会带来背部肌肉的紧张，一点也不能帮助你锻炼健美的腹部。练习紧缩运动中最要紧的是肩膀离开地面时那一刻腹部肌肉的收缩。当准备起身时就开始用嘴呼气，直到肩膀到达最高点，然后保持这一姿势一秒钟，呼出肺里最后的空气，同时收缩肚子。正确

3、的呼吸和收缩动作可以产生很不一样的效果。现在用鼻子吸气，慢慢躺下，但不要让头部接触地面。2. 仰卧起坐 平躺在地板上，脚也放在地板上，膝盖弯曲，把手放在耳后或交叉在胸前，练习时上半身要全部抬起。当仰卧起坐对你来说很容易时就开始增加难度，你可以躺在斜椅或训练球上面练习。当这对你来说也算容易的话就可以开始在胸前抱着重物练习，并逐渐增加物品重量。也可以尝试在练习时轮流抬起双脚，就像在踩东西或骑脚车一样。也可以尝试用左手肘碰右膝，右手肘碰左膝。  3. 仰卧举腿和悬垂举腿 躺在地板上，双腿平放，手放在身体两侧。这时把双腿抬起与身体呈90度（注意不要弯曲膝盖），重

4、复这一动作但不要让腿落地。大多数健身房里也都有让你练习悬垂举腿的器械，你可以用手支撑自己的身体，然后抬高双腿。如果你弯曲膝盖练习会容易些，而把腿伸直再抬高到水平位置就难得多，这些练习都能帮你锻炼到下腹部肌肉。如果你真是一个牛人的话，试着在脚上系个健身实心球，或是在双杠上练习悬垂举腿，把腿一直举到双杠上面。4. 折叠式仰卧起坐 平躺在地上，双手也放在身体两侧的地板上以保持平衡，熟练后也可以把手抬起。做时把膝盖和上身同时抬起，练到最后你应该可以用嘴碰到膝盖。在抬起时，膝盖会自然弯曲，就像一把折刀一样。习惯之后也可以在脚上增加重物。5. v形仰卧起坐 平躺在地板上，双腿放直，双手伸直平放在

5、头前端。把上半身和腿同时抬起，但不要弯曲膝盖。把手伸向脚背，最好能够接触在一起。练习熟练之后可以在脚上增加重物。 6. 肘部支撑与侧肘支撑 摆好俯卧撑的姿势，但用肘部支撑身体，并保持整个身体笔直。支撑越久越好，在支撑的过程中你就锻炼了你的腹部。刚开始时要坚持最少45秒，最终达到20分钟也不是问题。练习侧肘支撑时只用一只手撑在地上，另一只手可以向上举向天空，不用力的脚放在用力的脚上休息。同样，这个姿势越久越好。7. 斜纹肌训练 一开始时并不需要特别锻炼斜纹肌，但久了以后练练也没有坏处。斜纹肌是你肚子两侧的肌肉，很多扭曲身体的姿势都可以锻炼到那里的肌肉，例如，你可以用

6、健身房里的旋转器，或者做仰卧起坐时同时扭曲你的身体，也可以向左右方向拉伸身体。要注意，刚开始时你的斜纹肌还很弱（因为在日常生活中并不需要用到这里的肌肉），所以练习时悠着点。8. 要想让腹肌变得像一块搓衣板一样，你还得有点创新精神，想办法每天都可以挤压，拉伸和扭曲你的肌肉。以下是一写参考：· 用健身球练习腹部挤压运动，锻炼同时也可以提高你的平衡能力。你也可以用健身球辅助练习许多其它的项目。 · 日常生活中练习扭身和躲闪运动。试着扭身用左手碰你右边的东西，用右手碰左边的东西。或当你要看两旁的东西时，试着保持髋关节不动，只旋转腰部（如果你用这样的姿势与旁边的人聊天的话就显得太不正

7、常了，所以没有人时再做练习）。当你走路或站立时，想像突然有东西向你扑来，而你要马上躲开，只要不让他人觉得你是在发神经，就尽可能多地练习躲闪运动。你也可以通过弯腰或跪地来“躲避”你想像的东西。不过注意，如果你背部有劳损的话，这样做可能会伤到你自己。 · 时常练习冲刺跑。长跑也会练习你的腹肌，但冲刺绝对会对你下腹部肌肉有很大好处。 9. 用最科学的方法练习 圣地亚哥州立大学的研究者发现个别练习方式对刺激肌肉特别有效，其中最棒的姿势是“自行车训练法”：· 平躺在地板上。 · 双手放在耳后，双腿抬起，与地面呈四十五度角。 · 开始做等车运动，用左手肘碰触右膝，用

8、右手肘碰触左膝。 · 练习时呼吸保持平缓。 摆脱脂肪1. 举重 身体里的肌肉越多，燃烧的卡路里就越多，甚至连休息的时候也是这样。有人担心练习举重会造就一身蛮肉，但这不会发生在你身上。与举重运动员不同，你的目标只是练出健美的腹肌，所以应减少卡路里的摄入，没有卡路里你是无法长出多余的肉的。同时，如果你只做一些对锻炼心肺有帮助的动作(跑步，篮球，足球等)而不练习举重，你只是在消耗自己的肌肉而不是脂肪，久了之后就更难瘦下来。所以想要减肥，就得把举重和其他练习一起做。跑步，骑车，游泳，爬楼，跳绳，网球，排球，跳舞，壁球，举重加上所有这些能让你动起来的运动这时都会帮你燃烧掉过渡的脂肪。而且先练举

9、重才是正确的，举重会帮你消耗掉身体储存的糖分，再去跑步的话身体没有糖分可用，自然会去燃烧脂肪。2. 保持新陈代谢稳定 新陈代谢的速率是与食物的摄入有关的，醒来后每三小时吃一点东西会让你的代谢保持稳定运转，从而更好地燃烧脂肪。每餐都应吃点蛋白质，否则会消耗自己身体里原有的蛋白质，你可不想让腹部肌肉就这样被消耗掉。3. 晚餐吃少 大部分人晚上都不会有什么剧烈的活动了，所以晚餐尽量吃水果或低卡路里食物，不然脂肪很容易积累下来。如果确实饿的话，午餐时多吃一点，也可以晚上多吃水果蔬菜或一些坚果，喝一大杯水也是不错的选择。4. 多吃富含纤维的食物 如果你的饮食结构合理的话，每天摄取的纤维应该是足

10、量的。纤维食物包括谷物，水果，蔬菜，坚果和一些种子。5. 记得吃早餐 许多人没有时间吃早餐，但早餐实在太重要了，根本没有时间忘掉它。如果不吃早饭，人一上午都会难以集中精神，到了午饭时你也一定会大吃特吃。过量午餐不仅不能让你减肥，还会令人整个下午都晕晕欲睡。谷类食品容易准备，也很健康。6. 多喝水 很多地方建议每天要喝八杯（两升）水，其实具体喝多少也和你的体重有关（一升每20千克，出汗或生病更要多喝）。也可以用喝茶代替喝水，特别是绿茶，它能加速新陈代谢，燃烧脂肪。如果你饭后仍然饿的话，这并不代表你还需要再吃一点，这只是你没有喝到足够的水，不要忘了身体的55%到78%都是水组成的。7.

11、避免“白色”食物 “白色”食物如土豆，大米，面粉和精制糖，它们都富含淀粉，而淀粉则很容易就能被转化为脂肪。 这篇文章选自wikihow，是一个有维基性质的网站，人人可以修改其中的内容。所以原文中有一些啰嗦和前后不通的地方，也都是众多作者在合作时不可避免产生的问题。我尽量做到逐句翻译，但有些地方也只能以意译为主，希望大家见谅。how to get six pack abs   strengthen your abdominal muscles and lose body fat. the concept is simple, but putting it into

12、action is not. it will take dedication, willpower, patience and time to get a six pack but in the end, the effort is well worth it. you can have the most toned and defined abs but they won't show through if there's a layer of fat over them.editstepsto get six pack abs you need to do two thin

13、gs: build muscle and lose fat. details on ways to accomplish each of these goals follows: build muscle1.do crunches. lie on the floor (with or without a mat) and cross your arms in front of your chest. bend your knees up as far as they go.do not place both hands behind

14、your head. placing both hands behind your head can cause lower back problems in the long run as it places unnecessary stress on that part of your body from pulling on your head and neck.) another alternative is to cross your arms in front of your chest and lightly place your finger tips behind your

15、ears, without pulling on your neck or ears to help raise you off the floor. draw in your abdomen towards your spine while inhaling through your nose. now raise your shoulders (upper torso) towards your knees, using strictly your abdominal muscles. it is very important not to lift your enti

16、re back off the floor, as this can cause back strain, and the extended movement does not help you develop six pack abs any faster. the most important part of the crunch is the initial flexing of your abs as you lift your shoulders off of the floor. as soon as you begin lifting off the floor exhale t

17、hrough your mouth, ending with a gasp once your shoulders are off the floor. then pause for a second once you are at the top of the crunch and exhale the last bit of air from your diaphragm while flexing your abs. the proper breathing and flexing make all the difference. now lower back down slowly a

18、nd controlled while inhaling through your nose, just until your shoulder blades touch the ground. do not let your head touch the ground and repeat. 2.do sit ups. lie on the floor, feet on the floor, knees up and fingers placed behind your ears or hands crossed on your chest. sit all the way up,

19、 lifting your lower back off the floor along with your shoulder blades.lower yourself down. repeat. once this becomes relatively easy for you (i.e. you can do a quite a bit with ease) start adding more challenges. find an incline bench or do these on an exercise ball. once you "graduate" f

20、rom that, do weighted sit ups. hold a weight on your chest while you do these. as these become easier, hold heavier and heavier weights. you might also try lifting your feet off the ground while doing the sit ups or alternating the leg in the air, like pretending to pedal while sitting up. if your h

21、ands are behind your head, bring your left knee up to touch your right elbow and then your right knee to the left elbow. 3.do leg lifts. lie on the floor, legs straight out, hands at your sides. lift your legs straight up (not bending your knees at all) until they're at a 90 degree angle (o

22、r close). lower your legs and repeat without letting your legs touch the floor. for more challenge there is equipment at most gyms that will allow you to raise yourself up using your arms as support and dangle your legs. you can perform leg lifts there too. if you're using this piece of equipmen

23、t, you can make it easier by just raising your knees to your chest. it's more difficult to raise your legs to a horizontal position with your legs straight. this helps firm up the lower abdomen. if you're truly a monster, try doing leg lifts with a medicine ball hanging from your feet. or ha

24、ng from a pull up bar and raise your legs in front of you all the way up to the bar. 4.do jackknife sit ups. lie down flat on the floor. place your hands on the ground to your sides for balance; you can pick them up as you get used to the movement. simultaneously raise your knees and torso so t

25、hat your knees and face meet on an imaginary line extending from your pelvis to the ceiling. you should be able to kiss your knees at the top of the motion. your legs will naturally fold bringing your feet towards your hips, much like a jackknife. lie back down (i.e. "spread out"

26、) and repeat. place a weight between your feet when you think you can handle it. 5. do v-ups. lie on the floor, legs straight out, hands on the floor but this time extended out over your head. simultaneously raise legs and torso. don't bend your knees! what kind of v would it be if you bend

27、 your knees? reach with your hands toward the raised feet. touch your feet if possible (will require some flexibility). relax, return to starting position and repeat. add weight between feet to match your taste. 6.static hold and side statics. put your body into the push-up position but wi

28、th your elbows on the floor, and your whole body flat. this position is known as the static hold position and it trains your core (including your abs) to hold the body in place which is the real purpose of your abs. hold this position for as long as possible, but you should be aiming to start off wi

29、th at least 45 seconds, while seasoned ab workers known to achieve over 20 minute static holds. to perform the side static hold roll onto one side of your body and lift into the same position as before, but this time only one arm will be on the ground with the other arm pointed straight up the air a

30、nd your non weight bearing leg resting on your bottom leg. once again, hold this for as long as possible. 7.train your oblique muscles. it's not as important to work on your oblique muscles at first, but eventually you'll want to start working these too. these are the muscles to either

31、side of your stomach. there are multiple ways to do this and anything that includes twisting your torso against a resistance counts. there are twisting machines at gyms, you can twist while you do sit-ups, you can do side bends, you can twist side to side with a medicine ball in hand, etc. be aware

32、though, that many beginners tend to have weak obliques compared to their abs (it simply isn't used as much in daily life) so go easy on the sides at first. 8. now that you've made up your mind about a washboard mid-section, get creative! find new ways to crunch, bend and twist in your d

33、aily life. some possibilities include: o use a stability ball. do your crunches on the ball to introduce instability to your workout, which will improve your balance too. there are also lots of core exercises that can be done with a stability ball.you can also use a small bubble used for physic

34、al therapy. o duck and twist during your daily routine. reach with your left hand to things on your right and vice versa. if you feel like turning around to face something, see if you can do it with keeping your hips in place and twisting at the waist (warning: awkward when talking to other people,

35、use only against inanimate objects). while walking or standing, pretend that something is coming toward you and you have to duck to get out of the way. do this as often as you are comfortable or at times when it won't look weird. you can bend forward from the hips or, if you're really into i

36、t, bend at the knees too and really "sink" out of the way. caution: if you have lower back problems, you could injure yourself. o incorporate sprints into your regular workout routine. any higher-impact running works the abs, but intense sprinting derives power specifically from the l

37、ower abs. 9. do the scientific best abs exercise researchers at the san diego state university, found that there are certain abs exercises that triggers most muscular activity. the winner was the "bicycle maneuver": o lie on the floor; make sure your lower back is pressed on the groun

38、d. o take your hands behind your ears. then bring up your knees at a 45 degree angle. o start doing a bicycle pedaling motion. touch your elbow with the opposite knee (right elbow with left knee and so on, alternating) o breathe in a relaxed and even manner throughout the exercise. lose fat1.li

39、ft weights. the more muscle your body has, the more calories your body burns, even at rest. many people are afraid of getting huge due to weight lifting but the fact is you won't! many huge body-builders out there have been body-building for years to get huge. since you want your abs to sho

40、w, you should be eating fewer calories that you burn, and your body can't build a large amount of muscle without excess calories, so you shouldn't have to worry about this potential problem at all. if you just do cardiovascular exercises (running, playing basketball, football, etc.) without

41、lifting weights then you will lose the muscle mass, you will also feel weak and it will take longer to lose that fat. so, to get rid of that fat quickly lift weights combined with cardiovascular exercises. running, biking, swimming, stair climbing,jumping rope, tennis, volle

42、yball, dancing, squash or any other activity that gets you moving and keepsyou moving is a great way to burn fat. however, a cardiovascular workout should be performed for at least 20 to 30 minutes to burn fat. prior to this your body will simply run on its stored energ

43、y, which results in minimal fat loss. cardiovascular training should always be done after your weight lifting workout. while lifting weights, you use stored, (carbohydrate) energy, thus, by performing cardiovascular exercises after weight training your body will have less stored energy to use and go

44、 straight into the fat storage for its energy use. some think the best way to shed fat fast is to do cardiovascular exercises right when you wake up. the theory is that your body will search for energy to use, and when it finds nothing in your stomach, it will go directly to your fat reserves for en

45、ergy. others say that the first thing you should do in the morning is eat, to get your metabolism going earlier. 2. keep metabolism steady. eating one small meal every three hours that you are awake will not speed up your metabolism, rather, it will keep it going. your metabolism goes and slows

46、 with your food intake and eating something small every three hours will keep that metabolism burning calories and will help you lose weight. every meal should include lean protein, so that your body won't need to break down your muscles for fuel, which would shrink your abs as well as slow

47、 down your metabolism. 3. eat smaller dinners. cut down on the size of your dinner. if you're hungry, snack on fruits or other healthy, low calorie snacks. large dinners tend to hurt a fat loss process because most people aren't very active after dinner. this is the basis for advice alo

48、ng the lines of "don't eat anything within n hours before going to bed". the claim that your entire dinner is stored as fat isn't entirely true (the process is more complicated than that) but the fact you don't move after dinner is enough to hurt your cause. you can offset this

49、 by eating a larger lunch or snacking healthily before dinner. fresh fruits or vegetables are excellent choices for curbing appetite not to mention other health benefits. a handful of nuts might do the same. drink a large glass of water before sitting at the table. 4. eat more fiber. most peopl

50、e don't get enough fiber. the recommended amount is actually not that much if you eat a healthy diet. "fiber foods" include whole grains, fruits and vegetables, and nuts and seeds. other options are fiber supplements. 5. eat breakfast. many people skip breakfast because they don't have time for it. keep this in mind: you don't have time to skip breakfast, it's simply too valuab