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怎样练弹力

更新时间: 2020-10-05 00:00:00     

1、膝部拉伸练习:

做好俯卧撑的起始动作,将阻力绳从右脚脚底绕过去,双手分别紧握绳子两端,掌心贴地。

腹部用力,右膝尽量向前弯曲直至贴近胸腔,然后脚后跟向后压逐步伸直右腿,然后换左腿重复上述动作。

2、体侧V字练习:

身体向右倾斜侧躺于地面,抬高上肢和双腿并用右侧臀部贴地,两腿并拢将绳子从脚底绕过去并用左手拉紧绳子两端,左臂置于双腿上方,右臂向前伸直撑于地面并与肩部齐平,掌心贴地。

3、扭胯练习:

双脚分开与臀部同宽并踩住弹力绳,两手分别握住绳子两端,两手手心朝前,,两手随肘部弯曲向上提到与肩同高位置。

关键词: 怎样 弹力

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