【半躺臥抬腿 | 核心訓練】主要鍛煉部位 | 強化 腹部, 腿部肌肉, 核心肌群. 鍛煉下腹部肌肉, 無需器材簡易健身運動! 核心訓練! HD

動作要領:

1) 平躺或半躺, 雙手平放於身體兩側, 上身微微抬起保持放鬆靜止, 用肘部支撐上身.
2) 吸氣, 把注意力集中在腹部, 用腹部的力量拔腿舉起, 抬起雙腿離開地面約60度, 腿伸直, 抬高, 動作盡量緩慢. 同時讓您的雙腿伸直, 停留一秒鐘, 下去的時候注意腳跟不要觸到地面.返回到起始位置, 呼氣. 重復交替完成目標練習數目.
3) 呼氣時慢慢地, 有控制地將腿還原. 連續動作20-30次.

提示: 動作盡量緩慢, 腿不能彎曲, 上半身保持放鬆靜止.

無需器材簡易. 健身運動! 仰卧抬腿卷腹：针对下腹
抬腿时，腿部并拢，可以不用图示那样笔直，你可以屈膝完成抬腿卷腹，强度小一些. 仰卧抬腿, 动作图解教程! 鍛煉下腹部肌肉, 及維持腿部線條. 半躺臥抬腿 - 無需器材簡易健身運動! 核心訓練! 仰卧抬腿.

Gentle lower back exercises at home, get rid of lumbar pain and soreness

Exercise list: 

Superman
Lie down on comfortable ground on your stomach and stretch legs and arms. Lift up and hold for 15 to 30 seconds. 

Kneeling low-back stretch 
Sit gently back in your stance arms stretched before you hands on the floor. Gently stretch the lower back  and breathe deeply for 20 - 30 seconds. 

Modified Superman
Lie down on on your stomach and  place hands right on your hip, stretch legs andl ift up and hold for 15  to 30 seconds Low-back Stretch Follow once more with the 

Kneeling low - back stretch
Hold for 15 - 30 seconds. 

Superman lifts 

Lie down on stomach and stretch legs and arms. Gently lift and lower arms and legs for up to  15 -  20  times. 

Kneeling low - back stretch 
Stretch the lower back for 15-30 seconds. 

Cat Pose 
With knees under hips and hands under shoulders gently pull your abdominal muscles and tighten glutes while slowly rounding your back upwards. Hold for 10 to 20 seconds. 

Cow Pose 
Drop your stomach and gaze up toward the ceiling and gently stretch your back from your tailbone and finish with your neck for 10 to 20  seconds. 

Kneeling Low-back stretch Finish with 20 - 30 seconds of  stretching lower back. 

Good luck with your exercises and health goals and thanks for watching!