卡斯卡斯

Optimise your abs training優化您的腹肌訓練

        資料來源： men 's health

Combine all three varieties of abs movements to hone the perfect six-pack 

總結出三種的腹肌動作來磨練完美的六塊肌

Work your abs from every angle  從各個角度活動你的腹肌

Pounding your abs over and over again with the same exercises will lead only to modest gains and an increased risk of injury. “There are three types of movement which engage your abdominals – and to maximise core workouts you need to be doing all of them,” says personal trainer James King. Mix and match the following selection of exercises from all three movement types for a balanced, intense and effective core workout.
反覆地以同樣的動作來衝擊你的腹肌，所帶來的應有的效果但也不斷在提高受傷的風險。個人教練 詹姆士王說："有三種類型可以讓你腹肌活動的動作，最大限度地提高你所需的核心鍛煉"。混合並結合以下所選出來的三種運動型態，針對平衡、精進且有效的核心鍛鍊。

Flexion and extension  屈伸

“This type of contraction is achieved through the basic sit-up or crunch. Make sure you include reverse crunches to engage the lower abs,” says King. 這種型態的動作是透過不同的收縮是經由基本仰臥起坐或緊縮。確保你包括逆向仰臥起坐來訓練下腹

   Crunches  仰臥起坐

     Lie on your back and raise your knees to 90 degrees, so that your lower legs are parallel to the ground. Now use your abdominals to lift your shoulder blades off the ground. Then, slowly return to the starting position.
      躺在你的後背上，抬起雙腿，膝蓋彎曲成90度，讓你的小腿與地面平行。現在用你的腹部，抬起你的肩胛骨離開地面。然後，慢慢地回到起始位置。
  

   Reverse crunch 反式仰臥起坐

     Lie down with your legs up in the air, knees slightly bent and lower back pressed into the floor. Contracting your stomach (squeeze it like you're squeezing water out of a sponge), slowly lift your hips a few inches. Keep your upper body relaxed. At the top of the movement, contract your stomach as hard as you can and hold for a few seconds while exhaling. Then inhale and slowly lower yourself back down to the floor.
     躺下，將雙腳微彎，並抬起於空中，下背部壓到地板上。縮肚子（擠它就像海綿擠水），慢慢抬起你的臀部幾英寸。保持你的上半身放鬆。抬到最高點時，盡力讓緊縮腹部，你可以保持幾秒鐘，同時呼氣。然後吸氣，慢慢放下雙腳回落到地板上。

   King’s tip “Perform these exercises in a slow and controlled manner. Try to take five seconds to go up and 10 seconds to go down.”
      教練小提醒：緩慢並控制這些動作，試著停留五到十秒鐘。

Rotation exercises 旋轉練習

Secondly, we have rotation exercises, which work the core through (you guessed it) a twisting movement.   其次，我們有旋轉練習，工作的核心肌群，透過（你猜對了）扭轉運動。

    Medicine ball twists 藥球扭轉

Sit upright on the floor with your knees together and legs slightly bent. Lean back and take your feet off the floor so you are balancing on your backside. Hold a medicine ball in both hands in front of you with the elbows slightly bent. Twist from side to side, ensuring you are moving from your waist, not your shoulders.
在地板上坐直，膝蓋併攏，雙腿微曲。往後靠，所以你平衡你的屁股，你的腳離地。在你面前，雙手握住實心球與手肘微曲。從一側到另一側扭動，以確定扭動的是你的腰，而不是你的肩膀。

    Torso rotation (fixed resistance) 軀幹旋轉(固定抵抗)

Make sure your legs and feet are firm and secure to the torso rotation machine. Slowly flex your abs to rotate your hips from the side to directly in front of you. Hold the position for one second and then return to the starting position.
     確保你的腿和腳是固定且安全的軀幹旋轉機。慢慢地彎曲你的腹肌，直接在你的面前，然後臀部從側面旋轉。保持一秒鐘，然後恢復到起始位置的位置。

King’s tip “Make sure you have someone check your form and posture to ensure you are working your abdominals and not your spine.”
  教練小提醒：確定你有別人幫你檢查形式和姿態，以確定扭動的是你的腹部而不是你的脊椎。”

Static contraction 靜力性收縮

The third set of movements are actually static contractions, which focus on tensing the abs, rather than any kind of flexion movement. 第三組動作，實際上是靜態的收縮，繃緊腹肌，而不是任何形式的屈曲運動

     Hanging leg lifts 引體向上抬腿

Hang from a chin-up bar, tense your mid section and, keeping them straight throughout, lift your legs up slowly. You should raise your legs as high as possible. Once you reach your maximum height, pause for one second, then slowly lower your legs back to the starting position.
  引體向上(拉單槓)，縮緊腹部，讓他們直整個掛，抬起你的腿慢慢向上。你的腿盡可能的高。一旦你達到最大高度，暫停一秒鐘，然後慢慢降低你的腿回到起始位置。

The plank 棒式

Lie face-down on the floor resting on your forearms, then raise your body up so you are supported by your toes and forearms. Keep your body aligned from your head to your heels.
  臥倒在地板上，在你的前臂上休息，然後抬起你的身體，用你的腳趾和前臂支撐起全身。保持你的身體從你的腦袋你的腳跟對齊。

King’s tip “Concentrate on keeping your breathing slow and controlled in order to help you intensify the contraction.”
  教練小提醒：專心保持呼吸緩慢和控制，以幫助您加強收縮。