1. 伏地挺身 (Pushup)
![The Only 12 Exercises You Need To Get In Shape](http://teepr.com/wp-content/uploads/2015/01/anigif_enhanced-26054-1420045200-23.gif)
Photos by Lauren Zaser for BuzzFeed. Design by Chris Ritter for BuzzFeed.
注意在动作时身体要从头到脚保持一直线,屁股不能往下沉或上翘,双脚距离加宽可以帮助平衡、做起来更轻松。也能够用上图所示的动作,但膝盖跪地做,只要确保大腿和背部是一条线的即可。
2. 棒式运动 (Plank)
![Plank](http://teepr.com/wp-content/uploads/2015/01/enhanced-buzz-11454-1419954003-19.jpg)
Photos by Lauren Zaser for BuzzFeed. Design by Chris Ritter for BuzzFeed.
如图所示的动作撑住,需要收下巴、绷紧核心和屁股,别抬起头,视线朝地板或手,如果觉得身体相当痛苦、很难持续下去的话,就表示你做对了!
3. 屈膝桥式 (Glute Bridge)
![The Only 12 Exercises You Need To Get In Shape](http://teepr.com/wp-content/uploads/2015/01/anigif_enhanced-buzz-2585-1419954055-4.gif)
Photos by Lauren Zaser for BuzzFeed / Design by Chris Ritter for BuzzFeed
如图所示背部贴在地板上用脚后跟作为支点撑起屁股,动作时要绷紧腹部,但要注意别把臀部推得太高以免臀部或背部受伤。
4. 蜘蛛跨步 (Spider Lunge)
![The Only 12 Exercises You Need To Get In Shape](http://teepr.com/wp-content/uploads/2015/01/anigif_enhanced-buzz-23057-1419954086-14.gif)
Photos by Lauren Zaser for BuzzFeed. Design by Chris Ritter for BuzzFeed.
动作如图所示,过程中要注意绷紧身体,别让肩膀离开手的正上方,屁股不要往下坠。
5. 加强式的棒式运动 (Plank Tap)
![The Only 12 Exercises You Need To Get In Shape](http://teepr.com/wp-content/uploads/2015/01/anigif_enhanced-buzz-14462-1419954119-45.gif)
Photos by Lauren Zaser for BuzzFeed. Design by Chris Ritter for BuzzFeed.
在棒式运动中加入以手摸肩的动作来获得更强的运动效果,记得在摸肩时身体要维持平衡,重心不能随之改变。
6. 深蹲 (Squat)
![The Only 12 Exercises You Need To Get In Shape](http://teepr.com/wp-content/uploads/2015/01/anigif_enhanced-buzz-14460-1419954142-21.gif)
Photos by Lauren Zaser for BuzzFeed. Design by Chris Ritter for BuzzFeed.
如图所示,记得动作中要维持挺胸的姿态,头部稍微上扬,膝盖要和脚趾平行,脚跟不能离地,尽可能地往下蹲。如果整个向下蹲太困难的话,蹲浅一点也是有效果的!
7. 侧跨步 (Side Lunge)
![The Only 12 Exercises You Need To Get In Shape](http://teepr.com/wp-content/uploads/2015/01/anigif_enhanced-buzz-1806-1419954169-14.gif)
Photos by Lauren Zaser for BuzzFeed. Design by Chris Ritter for BuzzFeed.
注意动作时要挺胸,重心移动于轴心脚和膝盖,蹲越低越好,注意膝盖不能超过脚趾。
8. 屈蹲跳跃 (Squat Jump)
![The Only 12 Exercises You Need To Get In Shape](http://teepr.com/wp-content/uploads/2015/01/anigif_enhanced-buzz-32451-1419954197-53.gif)
Photos by Lauren Zaser for BuzzFeed. Design by Chris Ritter for BuzzFeed.
尽可能地蹲到大腿与地板平行,记得挺胸并且在跳起时同时吐气,落地时尽量力道放轻,一样要避免膝盖超过脚趾或重心跑到脚趾。
9. 跳跃弓箭步 (Jumping Lunge)
![The Only 12 Exercises You Need To Get In Shape](http://teepr.com/wp-content/uploads/2015/01/anigif_enhanced-buzz-1863-1419954224-41.gif)
Photos by Lauren Zaser for BuzzFeed. Design by Chris Ritter for BuzzFeed.
尽量保持前脚膝盖呈90度,弓箭步越低越好但后脚膝盖不能着地,身体躯干保持直立,重心平均分散在前后脚,跳的同时交换前后脚和手的位置,注意膝盖不能落地。
10. 单脚硬举 (Single-Leg Deadlift)
![The Only 12 Exercises You Need To Get In Shape](http://teepr.com/wp-content/uploads/2015/01/anigif_enhanced-buzz-5637-1419954250-16.gif)
Photos by Lauren Zaser for BuzzFeed. Design by Chris Ritter for BuzzFeed.
维持身体核心紧绷,尽可能地往下弯,但如果柔软度不够的话先别尝试摸地板,动作要谨慎,一脚完成后再换另外一脚。
11. 后跨步 (Reverse Lunge)
![The Only 12 Exercises You Need To Get In Shape](http://teepr.com/wp-content/uploads/2015/01/anigif_enhanced-6316-1420045342-3.gif)
Photos by Lauren Zaser for BuzzFeed. Design by Chris Ritter for BuzzFeed.
蹲下时前脚膝盖呈90度,后脚膝盖轻点地板,注意过程中要维持挺胸,膝盖别超过脚趾,前脚膝盖不能内弯。
12. 爬行姿势 Walkout
![The Only 12 Exercises You Need To Get In Shape](http://teepr.com/wp-content/uploads/2015/01/anigif_enhanced-buzz-14528-1419954276-22.gif)
Photos by Lauren Zaser for BuzzFeed. Design by Chris Ritter for BuzzFeed.
如图所示,腿部尽可能伸直,背部保持水平,爬行时维持重心在中间、别摇来摇去,屁股要注意别往下坠,要爬到像伏地挺身的姿势才往回,若柔软度不够,则在动作时膝盖可以微弯。
来源:Buzzfeed
如何?已经气喘吁吁了吗?坚持下去吧!要雕塑身材并不是一时半刻就能达到的,若想要在夏天拥有令人称羡 (或不至于太差) 的体态,现在就要开始努力了!
(往下還有更多精彩文章!)