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.
注意在動作時身體要從頭到腳保持一直線,屁股不能往下沉或上翹,雙腳距離加寬可以幫助平衡、做起來更輕鬆。也能夠用上圖所示的動作,但膝蓋跪地做,只要確保大腿和背部是一條線的即可。
2. 棒式運動 (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.
如圖所示的動作撐住,需要收下巴、繃緊核心和屁股,別抬起頭,視線朝地板或手,如果覺得身體相當痛苦、很難持續下去的話,就表示你做對了!
3. 屈膝橋式 (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
如圖所示背部貼在地板上用腳後跟作為支點撐起屁股,動作時要繃緊腹部,但要注意別把臀部推得太高以免臀部或背部受傷。
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.
動作如圖所示,過程中要注意繃緊身體,別讓肩膀離開手的正上方,屁股不要往下墜。
5. 加強式的棒式運動 (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.
在棒式運動中加入以手摸肩的動作來獲得更強的運動效果,記得在摸肩時身體要維持平衡,重心不能隨之改變。
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.
如圖所示,記得動作中要維持挺胸的姿態,頭部稍微上揚,膝蓋要和腳趾平行,腳跟不能離地,盡可能地往下蹲。如果整個向下蹲太困難的話,蹲淺一點也是有效果的!
7. 側跨步 (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.
注意動作時要挺胸,重心移動於軸心腳和膝蓋,蹲越低越好,注意膝蓋不能超過腳趾。
8. 屈蹲跳躍 (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.
盡可能地蹲到大腿與地板平行,記得挺胸並且在跳起時同時吐氣,落地時盡量力道放輕,一樣要避免膝蓋超過腳趾或重心跑到腳趾。
9. 跳躍弓箭步 (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.
盡量保持前腳膝蓋呈90度,弓箭步越低越好但後腳膝蓋不能著地,身體軀幹保持直立,重心平均分散在前後腳,跳的同時交換前後腳和手的位置,注意膝蓋不能落地。
10. 單腳硬舉 (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.
維持身體核心緊繃,盡可能地往下彎,但如果柔軟度不夠的話先別嘗試摸地板,動作要謹慎,一腳完成後再換另外一腳。
11. 後跨步 (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.
蹲下時前腳膝蓋呈90度,後腳膝蓋輕點地板,注意過程中要維持挺胸,膝蓋別超過腳趾,前腳膝蓋不能內彎。
12. 爬行姿勢 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.
如圖所示,腿部盡可能伸直,背部保持水平,爬行時維持重心在中間、別搖來搖去,屁股要注意別往下墜,要爬到像伏地挺身的姿勢才往回,若柔軟度不夠,則在動作時膝蓋可以微彎。
來源:Buzzfeed
如何?已經氣喘吁吁了嗎?堅持下去吧!要雕塑身材並不是一時半刻就能達到的,若想要在夏天擁有令人稱羨 (或不至於太差) 的體態,現在就要開始努力了!
(往下還有更多精彩文章!)