Gliding Plates Core Strength Training
Gliding Plates 腹肌高強度運度
Im using Gliding Plate to do this workout, If your don’t have it you can use small Towel or Disposable Plate.
我是使用運動專用的Gliding Plate做這個運動，如果你沒有這產品可以使用小條毛巾或是免洗餐盤來做這個運動
1. Hold forearms plank position, toes on the plates, start to slid just your toes back and forth. Do it for 20 Reps
2. Still holding forearms plank and toes still on the plates but this time move your whole body back and forth by sliding the plates from your toes. Do this for 10 Reps
3. Now on your hand plank, feet shoulder width apart, use your lower abs slowly bringing your knees to your elbow when you do this motion LIFT UP YOUR HIPS so your will work on your lower abs not your thighs!!! Do this for 10 Reps
DO IT FOR 3-5 SETS
When your holding the plank your whole body has to be a straight line parallel to the floor DO NOT DROP YOUR HIPS.
Its mostly targeting your LOWER ABS but also your workout your whole body:)
1. 撐肘撐平板式，雙腳腳趾放在plates上，全身靜止不動只前後移動腳趾。做20下
2. 保持一開始一樣的姿勢，手肘不動但是試著伸直手臂使全身前後移動。做10下
3.撐平板式，雙腳打開肩膀的寬度，腳趾依然放在plates上，用下腹肌的力量慢慢地彎曲膝蓋把把雙腳帶進來，膝蓋試著碰到手肘。當你把雙腳帶進來的時候臀部記得一定要抬高這樣才是運動到合心而不是大腿四頭肌。做10下
共做3到5組
當你在hold肘撐平板式時記得臀部不能掉下去要全身用力身體成為與地板平行的一條線才是正確的
這運動主要是鍛鍊下側腹肌肌群，不過與同時訓練手臂肩膀跟核心：）
facebook不讓我上傳有配背景音樂的影片所以影片無聲。。。。
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