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id="tmyyfroktkho" class="ar_title_b"> <div id="tmyyfroktkho" class="sub_title clear"> <span id="tmyyfroktkho" class="sp2 c6 fl">時(shí)間：<time class="fxtime">2023-02-07 02:38:43</time></span> <span id="tmyyfroktkho" class="sp1 c6 fl"><em id="zuozhe" class="noshow">玉欣</em><em class="user_id noshow">1229</em>由 <em class="nickname"></em> 分享</span> <span id="tmyyfroktkho" class="fl arc_btn"></span> </div> </div> </div> <div id="tmyyfroktkho" class="y_ju"><script type="text/javascript">a("title");</script></div> <div id="tmyyfroktkho" class="con_article con_main" id="contentText"> <p>怎么鍛煉腹外斜??？</p><p> 　　雖然也有不少人在鍛煉腹外斜肌，但是你真的知道鍛煉腹外斜肌的作用嗎?你知道要鍛煉的這個(gè)肌肉是在身體的那個(gè)位置嗎?你是否知道怎么鍛煉?下面是學(xué)習(xí)啦小編為大家收集整理的美容健身方法，一起來看看吧!</p><p> 　　<strong>腹外斜肌有何作用</strong></p><p> 　　腹外斜肌位于軀干兩側(cè)，主要起穩(wěn)定作用。實(shí)際上，在你的健身房訓(xùn)練中或者在你的日常生活中，并沒有很多動(dòng)作要求你做從一側(cè)向另一側(cè)的彎身。因此，腹外斜肌(就像下背部的穩(wěn)定肌一樣)會(huì)在全幅度的練習(xí)中非?？斓仄?，并且相對(duì)緩慢地恢復(fù)。</p><p> 　　曾經(jīng)有一段時(shí)間，許多健美運(yùn)動(dòng)員們都做大量的腹外斜肌練習(xí)，有些人甚至?xí)褂孟喈?dāng)大的訓(xùn)練重量。但是今天你很少會(huì)看到成功的健美運(yùn)動(dòng)員會(huì)做這些練習(xí)了，因?yàn)楦雇庑奔『推渌∪庖粯?，?dāng)你對(duì)它們進(jìn)行重量訓(xùn)練時(shí)就會(huì)變大，而很大的腹外斜肌往往會(huì)讓腰部看起來更厚，這會(huì)破壞掉杰出的倒三角形體形的審美效果。</p><p> 　　當(dāng)然了，每當(dāng)你做大重量訓(xùn)練一比如深蹲或肩上推舉一時(shí)，腹外斜肌都能得到靜力鍛煉。但由于它們只起穩(wěn)定作用，而沒有通過整個(gè)的動(dòng)作幅度工作，所以這些練習(xí)通常不會(huì)讓它們生長到像在啞鈴體側(cè)屈中能讓它們生長到的水平。</p><p> 　<strong>　腹外斜肌在哪里</strong></p><p> 　　起于下8個(gè)肋外面，各肌齒與前鋸肌、背闊肌的肌齒互相交錯(cuò)，后下部纖維止于髂嵴，其余移行為腱膜，與對(duì)側(cè)同名肌腱腱膜結(jié)合構(gòu)成白線，張于劍突與恥骨聯(lián)合之間。</p><p> 　　腱膜下緣增厚連于髂前上棘與恥骨結(jié)節(jié)間形成腹股溝韌帶。腹外斜肌腱膜于腹股溝韌帶內(nèi)端上方形成三角形裂隙，二個(gè)邊稱內(nèi)外側(cè)腳，分別止于恥骨聯(lián)合和恥骨結(jié)節(jié)。兩腳之間有腳間纖維，其后方有反轉(zhuǎn)韌帶圍成皮下環(huán)。反轉(zhuǎn)韌帶下次解剖。</p><p> 　　腹外斜肌起始自下八肋外面，止于髂嵴前部。另外，借腱膜止于白線并形成腹股溝韌帶。作用是前屈，側(cè)屈并回旋脊柱。</p><p> 　<strong>　鍛煉方法</strong></p><p> 　　動(dòng)作要領(lǐng)：身體側(cè)臥在墊子上，上面的腿彎曲，大腿和小腿的夾角大約成60度，腳踩到地上，膝蓋與地面垂直，下面的腿平放在地上，膝蓋同樣彎曲，大腿和小腿的夾角也成60度左右，腳放在另一只腳的腳面上，將踩地的腿固定在一個(gè)位置上，上身傾斜，踩地腳的同側(cè)肩膀離地，另一側(cè)貼緊地面，上面的手臂放在另一側(cè)的肩膀上，下面的手臂伸直自然放到墊子上。</p><p> 　　過程：先深吸一口氣，然后用力收緊地面遠(yuǎn)端一側(cè)腹外斜肌，同時(shí)呼氣，之后吸氣的同時(shí)，腹外斜肌緩慢放松，身體回到原來的位置上，然后反復(fù)練習(xí)就可以了。</p><p> 1.<a _href="http://www.rzpgrj.com/way/c48769.html" href="http://www.rzpgrj.com/way/c48769.html" target="_blank">鍛煉全身肌肉的方法大全</a></p><p> 2.<a _ target="_blank">運(yùn)動(dòng)員如何快速增肌肉</a></p><p> 3.<a _href="http://www.rzpgrj.com/tiyu/qicai/1355440.html" href="http://www.rzpgrj.com/tiyu/qicai/1355440.html" target="_blank">長期使用啞鈴健身有什么好處</a></p><p> 4.<a _ target="_blank">健身房怎么練胸肌健身房練胸肌技巧</a></p><p> 5.<a _ target="_blank">健身房里如何安排腿部訓(xùn)練</a></p><p> 6.<a _href="http://www.rzpgrj.com/yc/3925505.html" href="http://www.rzpgrj.com/yc/3925505.html" target="_blank">健身話題文章:“肌肉男女”們</a></p> </div> <div id="tmyyfroktkho" class="y_ju"><script type="text/javascript">a("conten");</script></div> 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