{"id":78075,"date":"2021-04-01T11:59:50","date_gmt":"2022-01-18T04:40:59","guid":{"rendered":"http:\/\/wp.running-bible.com\/index.php\/2022\/01\/18\/3ec5ae25ca\/"},"modified":"2022-01-18T12:41:18","modified_gmt":"2022-01-18T04:41:18","slug":"3ec5ae25ca","status":"publish","type":"post","link":"http:\/\/wp.running-bible.com\/index.php\/2021\/04\/01\/3ec5ae25ca\/","title":{"rendered":"\u9a6c\u62c9\u677e\u768412\u4e2a\u6838\u5fc3\u8bad\u7ec3\uff0c\u8d8a\u7ec3\u8d8a\u786c\uff01"},"content":{"rendered":"
\n

\"\u9a6c\u62c9\u677e\u768412\u4e2a\u6838\u5fc3\u8bad\u7ec3\uff0c\u8d8a\u7ec3\u8d8a\u786c\uff01\"<\/span><\/p>\n

\u9a6c\u62c9\u677e\u8981\u60f3\u8dd1\u5f97\u597d<\/span><\/p>\n

\u808c\u8089\u6838\u5fc3\u5fc5\u987b\u5c4c<\/span><\/p>\n

\u8fd9\u5957\u8bad\u7ec3\u603b\u5171\u753112\u4e2a\u52a8\u4f5c\u7ec4\u6210\uff0c<\/span><\/p>\n

\u6211\u4eec\u5148\u6765\u770b\u770b\u52a8\u4f5c\u5206\u89e3\u3002<\/span><\/p>\n

\u4fc4\u7f57\u65af\u8f6c\u4f53<\/span><\/p>\n

(Russian twist)<\/span><\/p>\n

\u76ee\u6807\u953b\u70bc\u90e8\u4f4d\uff1a\u8179\u659c\u808c<\/span><\/p>\n

\u52a8\u4f5c\u8981\u9886\uff1a<\/span>\u628a\u6ce8\u610f\u529b\u96c6\u4e2d\u5728\u8170\u8179\uff0c\u540c\u65f6\u8170\u8179\u6536\u7f29\u626d\u52a8\u4f60\u7684\u8eab\u4f53\u4e24\u6b21\uff0c\u76f4\u5230\u4f60\u7684\u624b\u81c2\u4e0e\u5730\u9762\u5e73\u884c\uff0c\u540c\u65f6\u547c\u6c14\u3002<\/span><\/p>\n

\"\u9a6c\u62c9\u677e\u768412\u4e2a\u6838\u5fc3\u8bad\u7ec3\uff0c\u8d8a\u7ec3\u8d8a\u786c\uff01\"<\/p>\n

\u5e73\u677f\u652f\u6491<\/span><\/p>\n

(plank)<\/span><\/p>\n

\u76ee\u6807\u953b\u70bc\u90e8\u4f4d\uff1a\u6838\u5fc3\u6574\u4f53<\/span><\/p>\n

\u52a8\u4f5c\u8981\u9886\uff1a<\/span>\u8098\u5173\u8282\u548c\u80a9\u5173\u8282\u4e0e\u8eab\u4f53\u4fdd\u6301\u76f4\u89d2\uff0c\u5728\u5730\u677f\u4e0a\u8fdb\u5165\u4fef\u5367\u59ff\u52bf\uff0c\u7528\u4f60\u7684\u811a\u8dbe\u548c\u4f60\u7684\u524d\u81c2\u652f\u6491\u4f60\u7684\u4f53\u91cd\u3002\u624b\u81c2\u6210\u5f2f\u66f2\u72b6\uff0c\u5e76\u7f6e\u653e\u5728\u80a9\u8180\u4e0b\uff0c\u4fdd\u6301\u8eab\u4f53\u633a\u76f4\u3002<\/span><\/p>\n

\"\u9a6c\u62c9\u677e\u768412\u4e2a\u6838\u5fc3\u8bad\u7ec3\uff0c\u8d8a\u7ec3\u8d8a\u786c\uff01\"<\/p>\n

\u4ef0\u5367\u5c48\u819d\u63d0\u9acb<\/span><\/p>\n

(hip raise)<\/span><\/p>\n

\u76ee\u6807\u953b\u70bc\u90e8\u4f4d\uff1a\u4e0b\u8179\u90e8<\/span><\/p>\n

\u52a8\u4f5c\u8981\u9886\uff1a<\/span>\u5e73\u8eba\u5728\u5730\u677f\u4e0a\uff0c\u4e24\u4fa7\u624b\u81c2\u653e\u4e8e\u8eab\u4f53\u4e24\u65c1\uff0c\u819d\u76d6\u7a0d\u7a0d\u5f2f\u66f2\uff0c\u7528\u4e0b\u8179\u529b\u91cf\u62ac\u8d77\u81c0\u90e8\u79bb\u5f00\u5730\u9762\u5411\u4e0a\u4e3e\u3002\u6162\u6162\u5411\u4e0a\u62ac\u8d77\u81c0\u90e8\u79bb\u5730\u9762\u7ea6\u5341\u5398\u7c73\uff0c\u505c\u7559\u4e00\u79d2\u3002<\/span><\/p>\n

\"\u9a6c\u62c9\u677e\u768412\u4e2a\u6838\u5fc3\u8bad\u7ec3\uff0c\u8d8a\u7ec3\u8d8a\u786c\uff01\"<\/p>\n

\u4ef0\u5367\u4ea4\u66ff\u89e6\u8e1d<\/span><\/p>\n

(alternating heel touch)<\/span><\/p>\n

\u76ee\u6807\u953b\u70bc\u90e8\u4f4d\uff1a\u8179\u5185\u5916\u659c\u808c<\/span><\/p>\n

\u52a8\u4f5c\u8981\u9886\uff1a<\/span>\u5e73\u8eba\uff0c\u811a\u4e0e\u819d\u76d6\u5f2f\u66f2\u5728\u5730\u677f\u4e0a\uff0c\u7d27\u7f29\u4f60\u7684\u8eaf\u5e72\u5411\u524d\u6162\u6162\u89e6\u6478\u811a\u8e1d\uff0c\u5de6\u53f3\u4ea4\u66ff\u8fdb\u884c\u3002<\/span><\/p>\n

\"\u9a6c\u62c9\u677e\u768412\u4e2a\u6838\u5fc3\u8bad\u7ec3\uff0c\u8d8a\u7ec3\u8d8a\u786c\uff01\"<\/p>\n

\u5750\u59ff\u526a\u5200\u5f0f\u8e22\u817f<\/span><\/p>\n

(seated scissor kick)<\/span><\/p>\n

\u76ee\u6807\u953b\u70bc\u90e8\u4f4d\uff1a\u8179\u76f4\u808c<\/span><\/p>\n

\u52a8\u4f5c\u8981\u9886\uff1a<\/span>\u80cc\u90e8\u5411\u540e\u503e\u659c\u5e76\u4fdd\u6301\u5e73\u5766\uff0c\u624b\u638c\u6491\u5730\uff0c\u53cc\u817f\u4f38\u76f4\u5e76\u4e14\u79bb\u5f00\u5730\u9762\uff0c\u4ea4\u66ff\u4e0a\u4e3e\u548c\u5e73\u79fb\uff0c\u8fc7\u7a0b\u4e2d\u53cc\u817f\u4e0d\u80fd\u591f\u63a5\u89e6\u5730\u9762\u3002<\/span><\/p>\n

\"\u9a6c\u62c9\u677e\u768412\u4e2a\u6838\u5fc3\u8bad\u7ec3\uff0c\u8d8a\u7ec3\u8d8a\u786c\uff01\"<\/p>\n

\u4ef0\u5367\u89e6\u8e1d<\/span><\/p>\n

(heel touch)<\/span><\/p>\n

\u76ee\u6807\u953b\u70bc\u90e8\u4f4d\uff1a<\/span>\u8179\u76f4\u808c\u4e0a\u90e8<\/span><\/span><\/p>\n

\u52a8\u4f5c\u8981\u9886\uff1a<\/span>\u5e73\u8eba\uff0c\u4e24\u811a\u5e73\u653e\u4e8e\u5730\u9762\u4e0a\uff0c\u819d\u5173\u8282\u5f2f\u66f2\u544890\u5ea6\uff0c\u624b\u81c2\u4f38\u76f4\uff0c\u5229\u7528\u8170\u8179\u529b\u91cf\uff0c\u62ac\u8d77\u80a9\u80db\u9aa8\u79bb\u5f00\u5730\u9762\uff0c\u91cd\u590d\u7528\u624b\u89e6\u6478\u811a\u8e1d\u3002<\/span><\/p>\n

\"\u9a6c\u62c9\u677e\u768412\u4e2a\u6838\u5fc3\u8bad\u7ec3\uff0c\u8d8a\u7ec3\u8d8a\u786c\uff01\"<\/p>\n

\u5e73\u677f\u6491\u4e0a\u63a8<\/span><\/p>\n

(plank step-up)<\/span><\/p>\n

\u76ee\u6807\u953b\u70bc\u90e8\u4f4d\uff1a\u6838\u5fc3\u6574\u4f53<\/span><\/p>\n

\u52a8\u4f5c\u8981\u9886\uff1a<\/span>\u5448\u6807\u51c6\u5e73\u677f\u6491\u59ff\u52bf\uff0c\u7136\u540e\u4e00\u53ea\u624b\u638c\u6491\u5730\uff0c\u6491\u8d77\u4e00\u8fb9\u8eab\u4f53\uff0c\u76f4\u81f3\u624b\u81c2\u4f38\u76f4\uff0c\u7d27\u63a5\u7740\u53e6\u5916\u4e00\u53ea\u624b\u505a\u540c\u6837\u52a8\u4f5c\uff0c\u53cc\u81c2\u6491\u76f4\u540e\uff0c\u6309\u52a8\u4f5c\u987a\u5e8f\u8fd4\u56de\u6807\u51c6\u5e73\u677f\u6491\u59ff\u52bf\uff0c\u91cd\u590d\u8fdb\u884c\u3002<\/span><\/p>\n

\"\u9a6c\u62c9\u677e\u768412\u4e2a\u6838\u5fc3\u8bad\u7ec3\uff0c\u8d8a\u7ec3\u8d8a\u786c\uff01\"<\/p>\n

\u5e73\u677f\u6491\u722c\u884c<\/span><\/p>\n

(plank walk-out)<\/span><\/p>\n

\u76ee\u6807\u953b\u70bc\u90e8\u4f4d\uff1a\u6838\u5fc3\u6574\u4f53<\/span><\/p>\n

\u52a8\u4f5c\u8981\u9886\uff1a<\/span>\u5448\u6807\u51c6\u5e73\u677f\u6491\u59ff\u52bf\uff0c\u8098\u90e8\u5148\u540e\u62ac\u8d77\u5e76\u5f80\u524d\u632a\uff0c\u53cc\u811a\u914d\u5408\u79fb\u52a8\uff0c\u524d\u540e\u8fdb\u884c\uff0c\u79fb\u52a8\u8fc7\u7a0b\u4e2d\uff0c\u8179\u90e8\u7528\u529b\uff0c\u80cc\u90e8\u4fdd\u6301\u5e73\u5766\u3002<\/span><\/p>\n

\"\u9a6c\u62c9\u677e\u768412\u4e2a\u6838\u5fc3\u8bad\u7ec3\uff0c\u8d8a\u7ec3\u8d8a\u786c\uff01\"<\/p>\n

\u4ea4\u53c9\u6478\u819d\u5377\u8179<\/span><\/p>\n

(cross crunch)<\/span><\/p>\n

\u76ee\u6807\u953b\u70bc\u90e8\u4f4d\uff1a\u8179\u5185\u5916\u659c\u808c + \u8179\u76f4\u808c\u4e0b\u90e8<\/span><\/p>\n

\u52a8\u4f5c\u8981\u9886\uff1a<\/span>\u5e73\u8eba\uff0c\u4e24\u811a\u5e73\u653e\u4e8e\u5730\u9762\u4e0a\uff0c\u819d\u5173\u8282\u5f2f\u66f2\uff0c\u624b\u81c2\u5411\u4e0a\u4f38\u76f4\uff0c\u5229\u7528\u8179\u90e8\u529b\u91cf\uff0c\u624b\u638c\u89e6\u6478\u76f8\u53cd\u65b9\u5411\u7684\u819d\u76d6\uff0c\u5de6\u53f3\u4ea4\u66ff\u8fdb\u884c\u3002<\/span><\/p>\n

\"\u9a6c\u62c9\u677e\u768412\u4e2a\u6838\u5fc3\u8bad\u7ec3\uff0c\u8d8a\u7ec3\u8d8a\u786c\uff01\"<\/p>\n

\u81ea\u884c\u8f66\u5377\u8179<\/span><\/p>\n

(bicycle crunch)<\/span><\/p>\n

\u76ee\u6807\u953b\u70bc\u90e8\u4f4d\uff1a\u8179\u5185\u5916\u659c\u808c<\/span><\/p>\n

\u52a8\u4f5c\u8981\u9886\uff1a<\/span>\u4ef0\u5367\uff0c\u53cc\u817f\u62ac\u79bb\u5730\u9762\uff0c\u53cc\u819d\u5f2f\u66f2\uff0c\u53cc\u624b\u638c\u5fc3\u653e\u4e8e\u8033\u540e\u3002\u5c06\u5de6\u817f\u62ac\u5411\u8179\u90e8\u7684\u540c\u65f6\uff0c\u62ac\u8d77\u4e0a\u534a\u8eab\uff0c\u8c03\u52a8\u8179\u90e8\u808c\u8089\u7684\u529b\u91cf\u628a\u8eab\u4f53\u5411\u4e0a\u62c9;\u968f\u7740\u8eab\u4f53\u4f4d\u7f6e\u7684\u5347\u8d77\uff0c\u8eab\u4f53\u7a0d\u5fae\u5411\u53f3\u4fa7\u626d\u8f6c\uff0c\u7528\u5de6\u8098\u53bb\u8d34\u8fd1\u53f3\u819d\u3002\u7136\u540e\u6362\u817f\u505a\u540c\u6837\u52a8\u4f5c\u3002<\/span><\/p>\n

\"\u9a6c\u62c9\u677e\u768412\u4e2a\u6838\u5fc3\u8bad\u7ec3\uff0c\u8d8a\u7ec3\u8d8a\u786c\uff01\"<\/p>\n

\u81c0\u6865<\/span><\/p>\n

(glute bridge)<\/span><\/p>\n

\u76ee\u6807\u953b\u70bc\u90e8\u4f4d\uff1a\u81c0\u5927\u808c<\/span><\/p>\n

\u52a8\u4f5c\u8981\u9886\uff1a<\/span>\u4ef0\u5367\u5c48\u819d\uff0c\u81c0\u90e8\u5411\u4e0a\u53d1\u529b\uff0c\u4ee5\u80a9\u548c\u4e0a\u80cc\u4e3a\u4e00\u4e2a\u652f\u70b9\uff0c\u53cc\u811a\u4e3a\u53e6\u4e00\u4e2a\u652f\u70b9\uff0c\u5c06\u81c0\u90e8\u5411\u4e0a\u9876\u8d77\uff0c\u4e2d\u4e0b\u80cc\u548c\u5927\u817f\u4e5f\u987a\u5e26\u7740\u5411\u4e0a\u62ac\u8d77\uff0c\u76f4\u5230\u6574\u4e2a\u8eaf\u5e72\u4ece\u80a9\u90e8\u5230\u819d\u76d6\u57fa\u672c\u5904\u5728\u4e00\u6761\u76f4\u7ebf\u4e0a\uff0c\u5e76\u4e0e\u5c0f\u817f\u5927\u81f4\u5782\u76f4\u3002\u6574\u4e2a\u8fc7\u7a0b\u4e2d\u53cc\u811a\u3001\u80a9\u548c\u4e0a\u80cc\u3001\u53cc\u81c2\u5747\u4fdd\u6301\u9759\u6b62\uff0c\u5c0f\u817f\u4e5f\u4e0d\u53ef\u4e3b\u52a8\u79fb\u52a8\u3002<\/span><\/p>\n

\"\u9a6c\u62c9\u677e\u768412\u4e2a\u6838\u5fc3\u8bad\u7ec3\uff0c\u8d8a\u7ec3\u8d8a\u786c\uff01\"<\/p>\n

\u9e1f\u72d7\u5f0f<\/span><\/p>\n

(alternating bird dog)<\/span><\/p>\n

\u76ee\u6807\u953b\u70bc\u90e8\u4f4d\uff1a\u6838\u5fc3\u6574\u4f53<\/span><\/p>\n

\u52a8\u4f5c\u8981\u9886\uff1a<\/span>\u819d\u76d6\u8dea\u5730\uff0c\u5927\u817f\u4e0e\u5730\u677f\u5782\u76f4\uff0c\u53cc\u624b\u8d34\u5730\uff0c\u5f20\u5f00\u8ddd\u79bb\u4e0e\u80a9\u8180\u540c\u5bbd\uff0c\u540c\u65f6\u4e3e\u8d77\u5de6\u624b\u548c\u53f3\u817f\uff0c\u5411\u5916\u4f38\u5c55\u6253\u76f4\uff0c\u5de6\u53f3\u6362\u8fb9\u4ea4\u66ff\u8fdb\u884c\u3002<\/span><\/p>\n

\"\u9a6c\u62c9\u677e\u768412\u4e2a\u6838\u5fc3\u8bad\u7ec3\uff0c\u8d8a\u7ec3\u8d8a\u786c\uff01\"<\/p>\n

\u4ee5\u4e0a\u662f12\u4e2a\u52a8\u4f5c\u7684\u5206\u89e3<\/span><\/p>\n

\u6309\u7167\u4e0b\u8868\u7ec4\u5408\u7ec3\u4e60<\/span><\/p>\n

\u4fdd\u8bc1\u8ba9\u4f60\u6838\u5fc3\u6760\u6760\u6ef4<\/span><\/p>\n

\"\u9a6c\u62c9\u677e\u768412\u4e2a\u6838\u5fc3\u8bad\u7ec3\uff0c\u8d8a\u7ec3\u8d8a\u786c\uff01\"<\/p>\n

\u64cd\u7ec3\u8d77\u6765\u5427\uff01<\/span><\/p>\n

\n

\u6587\u7ae0\u6574\u7406\u81ea\u641c\u72d0\u4f53\u80b2<\/span>
<\/p>\n

\u56fe\u7247\u6765\u81ea\u4e8e\u7f51\u7edc\uff0c\u5982\u6709\u4fb5\u6743\u8bf7\u8054\u7cfb\u5c0f\u79d8\u4e66\u5220\u9664<\/span><\/span><\/p>\n

\"\u9a6c\u62c9\u677e\u768412\u4e2a\u6838\u5fc3\u8bad\u7ec3\uff0c\u8d8a\u7ec3\u8d8a\u786c\uff01\"<\/section>\n<\/p><\/div>\n","protected":false},"excerpt":{"rendered":"

\u9a6c\u62c9\u677e\u8981\u60f3\u8dd1\u5f97\u597d \u808c\u8089\u6838\u5fc3\u5fc5\u987b\u5c4c \u8fd9\u5957\u8bad\u7ec3\u603b\u5171\u753112\u4e2a\u52a8\u4f5c\u7ec4\u6210\uff0c \u6211\u4eec\u5148\u6765\u770b\u770b\u52a8\u4f5c\u5206\u89e3\u3002 \u4fc4\u7f57\u65af\u8f6c\u4f53 (Rus … <\/p>\n","protected":false},"author":2,"featured_media":78076,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"_links":{"self":[{"href":"http:\/\/wp.running-bible.com\/index.php\/wp-json\/wp\/v2\/posts\/78075"}],"collection":[{"href":"http:\/\/wp.running-bible.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/wp.running-bible.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/wp.running-bible.com\/index.php\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"http:\/\/wp.running-bible.com\/index.php\/wp-json\/wp\/v2\/comments?post=78075"}],"version-history":[{"count":1,"href":"http:\/\/wp.running-bible.com\/index.php\/wp-json\/wp\/v2\/posts\/78075\/revisions"}],"predecessor-version":[{"id":78092,"href":"http:\/\/wp.running-bible.com\/index.php\/wp-json\/wp\/v2\/posts\/78075\/revisions\/78092"}],"wp:featuredmedia":[{"embeddable":true,"href":"http:\/\/wp.running-bible.com\/index.php\/wp-json\/wp\/v2\/media\/78076"}],"wp:attachment":[{"href":"http:\/\/wp.running-bible.com\/index.php\/wp-json\/wp\/v2\/media?parent=78075"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/wp.running-bible.com\/index.php\/wp-json\/wp\/v2\/categories?post=78075"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/wp.running-bible.com\/index.php\/wp-json\/wp\/v2\/tags?post=78075"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}