变形仰卧起坐可治疗背疼减少腹部脂肪

http://www.sina.com.cn  2009年02月27日12:15   家庭保健报

　　在预防背痛方面，强壮的腹肌发挥着关键的作用，因此腹肌锻炼极其重要。在人们日常活动过程中，腹肌起到腰带作用，可拉动腹部，稳定脊椎。据《洛杉矶时报》报道，运动中增加下列动作，有助于练就更强壮更健美的上腹。

　　1。仰卧在健身垫上，双手抱头。吸气并将双腿上举，与地板垂直(双膝也可以有些弯曲)。然后呼气，压力集中于中腰部位，臀部和上背稍稍离地的时候，收缩腹肌。保持姿势几秒钟。

　　2。腹肌保持收缩状态，双肩及臀部离地，右腿离地20~25厘米，左腿仍然保持与地面垂直，保持姿势3~6秒。然后，双腿一起回位，双肩及臀部放松回位。之后，换左腿，重复动作。每条腿动作重复12次。

　　李

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