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腰背肌的锻炼方法

更新时间: 2021-03-07 20:48:03     

1、飞燕式锻炼方法:方法俯卧床上去掉枕头,双手背后,用力挺胸抬头,使头胸离开床面,同时膝关节伸直,两大腿用力向后也离开床面,维持3~5秒,然后休息继续锻炼。

2、五点支撑法:仰卧在床上去掉枕头,膝盖弯曲,双肘部及背部顶住床腹部及臀部向上用力抬起,依靠头部双肘部和双脚这五点,支撑整个人体重量,每次坚持3~5秒。

3、三点支撑法:在五点支撑法的基础上将上肢抬离床面就是三点支撑法。

关键词: 锻炼 方法

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