【健身】我要小蛮腰：趴着躺着也能铲平小肚腩，核心塑形训练8个动作跟着做，雕塑曼妙身材如少女。

<p><span style="font-weight: bold;">导语：</span>在家宅着也要瘦身减肥！趴着躺着把8个动作做一做，加强核心还能燃脂塑形，铲平小肚腩瘦出曼妙好身材。<br></p><p><picture><source media="(min-width: 992px)"> <img id="image26202017271" src="https://images.goodytech.io/images/catalog/18120/20200702_15936819636894_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200702_15936819636894_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200702_15936819636894.jpeg'"><input type="button" onclick="window.open('https://s.click.taobao.com/cdNs3zu'); return false;" value="Photo Source" id="photoimage26202017271" class="photo-source-style">  </picture></p><p>我们都知道想要瘦身减肥效果快的话，核心肌群对于提升基础代谢是很关键的。此外，有研究证明，我们在餐前或餐后进行力量训练，可以有效减少肥胖者的饥饿感。当我们感受到饥饿感的时候，可以尝试去进行一些简单的锻炼，例如核心塑形训练。<br></p><p><picture><source media="(min-width: 992px)"> <img id="image262020173543" src="https://images.goodytech.io/images/catalog/18120/20200702_15936819632963_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200702_15936819632963_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200702_15936819632963.jpeg'"><input type="button" onclick="window.open('https://s.click.taobao.com/cdNs3zu'); return false;" value="Photo Source" id="photoimage262020173543" class="photo-source-style">  </picture></p><p>很多核心塑型训练并不需要我们特地到健身房去才能进行的，而且相当方便有效。零场地零器械的核心训练，就算宅在家也能锻炼，加速燃脂塑形的效果，让你更快瘦出想要的身材。<br></p><p><picture><source media="(min-width: 992px)"> <img id="image262020173620" src="https://images.goodytech.io/images/catalog/18120/20200702_15936819626001_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200702_15936819626001_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200702_15936819626001.jpeg'"><input type="button" onclick="window.open('https://item.taobao.com/item.htm?spm=a1z10.3-c-s.w4002-17998347325.80.14f3657738pRUq&id=595101747492'); return false;" value="Photo Source" id="photoimage262020173620" class="photo-source-style">  </picture></p><p>【训练要领】：（1）共有7个动作，每个动作进行30秒；（2）重复循环3~4组；（3）每周进行至少3~4次；（4）想要提高燃脂率的话，可以接着进行约30分钟的有氧运动。<br></p><p>----------------------------</p><p><img class="image" id="image262020154638" alt="https://p6-tt-ipv6.byteimg.com/img/pgc-image/8b3e5ab6558546ff88149148245f79e4~tplv-shrink:270:270.image?from=post" src="https://p6-tt-ipv6.byteimg.com/img/pgc-image/8b3e5ab6558546ff88149148245f79e4~tplv-shrink:270:270.image?from=post" style="width: 270px;"><input type="button" onclick="window.open('https://p6-tt-ipv6.byteimg.com/img/pgc-image/8b3e5ab6558546ff88149148245f79e4~tplv-shrink:270:270.image?from=post'); return false;" value="Photo Source" id="photoimage262020154638" class="photo-source-style">  <br></p><p>【第01个动作】看上图-<a href="https://p6-tt-ipv6.byteimg.com/img/pgc-image/8b3e5ab6558546ff88149148245f79e4~tplv-shrink:270:270.image?from=post" target="_blank" style="font-weight: bold;">以上动图若显示缓慢请点击【这里】</a>---步骤：（1）俯身向下趴在瑜伽垫上，双腿伸直并拢，腰背挺直，双手举起放在耳侧；（2）收紧腹部发力抬起上肩部（不是抬起头部），至顶点稍停后再回位；（3）回位时不使用惯性，要有意识地控制力度，匀速重复。</p><p><img class="image" id="image262020154722" alt="https://p6-tt-ipv6.byteimg.com/img/pgc-image/15ea544e461e411aa7c2d0aaf6227598~tplv-shrink:270:270.image?from=post" src="https://p6-tt-ipv6.byteimg.com/img/pgc-image/15ea544e461e411aa7c2d0aaf6227598~tplv-shrink:270:270.image?from=post" style="width: 270px;"><input type="button" onclick="window.open('https://p6-tt-ipv6.byteimg.com/img/pgc-image/15ea544e461e411aa7c2d0aaf6227598~tplv-shrink:270:270.image?from=post'); return false;" value="Photo Source" id="photoimage262020154722" class="photo-source-style">  <br></p><p>【第02个动作】看上图-<a href="https://p6-tt-ipv6.byteimg.com/img/pgc-image/15ea544e461e411aa7c2d0aaf6227598~tplv-shrink:270:270.image?from=post" target="_blank" style="font-weight: bold;">以上动图若显示缓慢请点击【这里】</a>---步骤：（1）俯身向下趴在瑜伽垫上，双腿伸直并拢，腰背挺直，双手放在身侧打开手指撑地；（2）收紧腹部发力抬起上肩部（不是抬起头部），至顶点稍停后再回位；（3）回位时不使用惯性，要有意识地控制力度，匀速重复。</p><p><img class="image" id="image262020154817" alt="https://p6-tt-ipv6.byteimg.com/img/pgc-image/22b2455e1eb54c19a0f6bb2772d09a20~tplv-shrink:270:270.image?from=post" src="https://p6-tt-ipv6.byteimg.com/img/pgc-image/22b2455e1eb54c19a0f6bb2772d09a20~tplv-shrink:270:270.image?from=post" style="width: 270px;"><input type="button" onclick="window.open('https://p6-tt-ipv6.byteimg.com/img/pgc-image/22b2455e1eb54c19a0f6bb2772d09a20~tplv-shrink:270:270.image?from=post'); return false;" value="Photo Source" id="photoimage262020154817" class="photo-source-style">  <br></p><p>【第03个动作】看上图-<a href="https://p6-tt-ipv6.byteimg.com/img/pgc-image/22b2455e1eb54c19a0f6bb2772d09a20~tplv-shrink:270:270.image?from=post" target="_blank" style="font-weight: bold;">以上动图若显示缓慢请点击【这里】</a>---步骤：（1）俯身向下趴在瑜伽垫上，腰背挺直，双腿伸直抬起离地；（2）抬起上半身，身体呈大U形状；（3）双臂匀速向前伸直再屈肘往后收回，感受背部肌肉群的牵拉；（4）匀速进行动作。</p><p><img class="image" id="image262020154838" alt="https://p6-tt-ipv6.byteimg.com/img/pgc-image/1587e9f834994acfb5fd22ae55b1bb23~tplv-shrink:270:270.image?from=post" src="https://p6-tt-ipv6.byteimg.com/img/pgc-image/1587e9f834994acfb5fd22ae55b1bb23~tplv-shrink:270:270.image?from=post" style="width: 270px;"><input type="button" onclick="window.open('https://p6-tt-ipv6.byteimg.com/img/pgc-image/1587e9f834994acfb5fd22ae55b1bb23~tplv-shrink:270:270.image?from=post'); return false;" value="Photo Source" id="photoimage262020154838" class="photo-source-style">  <br></p><p>【第04个动作】看上图-<a href="https://p6-tt-ipv6.byteimg.com/img/pgc-image/1587e9f834994acfb5fd22ae55b1bb23~tplv-shrink:270:270.image?from=post" target="_blank" style="font-weight: bold;">以上动图若显示缓慢请点击【这里】</a>---步骤：（1）俯身向下趴在瑜伽垫上，腰背挺直，双腿伸直抬起离地；（2）抬起上半身，双臂往后伸直放在身体两侧，全身呈两端往上翘的形状；（3）自然呼吸，保持30秒。</p><p><img class="image" id="image262020154856" alt="https://p6-tt-ipv6.byteimg.com/img/pgc-image/1d4e1612100a44f890a41c59c18f2c67~tplv-shrink:270:270.image?from=post" src="https://p6-tt-ipv6.byteimg.com/img/pgc-image/1d4e1612100a44f890a41c59c18f2c67~tplv-shrink:270:270.image?from=post" style="width: 270px;"><input type="button" onclick="window.open('https://p6-tt-ipv6.byteimg.com/img/pgc-image/1d4e1612100a44f890a41c59c18f2c67~tplv-shrink:270:270.image?from=post'); return false;" value="Photo Source" id="photoimage262020154856" class="photo-source-style">  <br></p><p>【第05个动作】看上图-<a href="https://p6-tt-ipv6.byteimg.com/img/pgc-image/1d4e1612100a44f890a41c59c18f2c67~tplv-shrink:270:270.image?from=post" target="_blank" style="font-weight: bold;">以上动图若显示缓慢请点击【这里】</a>---步骤：（1）俯身向下跪在瑜伽垫上，双腿屈膝跪地，双臂伸直撑地；（2）同时抬起左臂和右腿做动作，左臂往前伸直的同时，右腿往后伸直踢出，腰背伸直，目光跟着抬起上肩部往前看；（3）接着左臂屈肘收回，收回时手掌转向上，右腿同时屈膝往内收去触碰左臂肘部，感受腹部的牵拉感；（4）匀速重复动作后，换另一侧做动作，每侧各进行30秒。</p><p><img class="image" id="image262020154922" alt="https://p6-tt-ipv6.byteimg.com/img/pgc-image/a0637f765ec34d1cbcfb7ba0b4f7528b~tplv-shrink:270:270.image?from=post" src="https://p6-tt-ipv6.byteimg.com/img/pgc-image/a0637f765ec34d1cbcfb7ba0b4f7528b~tplv-shrink:270:270.image?from=post" style="width: 270px;"><input type="button" onclick="window.open('https://p6-tt-ipv6.byteimg.com/img/pgc-image/a0637f765ec34d1cbcfb7ba0b4f7528b~tplv-shrink:270:270.image?from=post'); return false;" value="Photo Source" id="photoimage262020154922" class="photo-source-style">  <br></p><p>【第06个动作】看上图-<a href="https://p6-tt-ipv6.byteimg.com/img/pgc-image/a0637f765ec34d1cbcfb7ba0b4f7528b~tplv-shrink:270:270.image?from=post" target="_blank" style="font-weight: bold;">以上动图若显示缓慢请点击【这里】</a>---步骤：（1）俯身向下趴在瑜伽垫上，双腿伸直并拢，腰背挺直，双手放在身侧打开手指撑地；（2）抬起上肩部，双腿交替做往上抬起再放下的动作，保持挺直，腿落地时不依赖惯性。</p><p><img class="image" id="image262020154944" alt="https://p6-tt-ipv6.byteimg.com/img/pgc-image/39e117945f714b519080374498175711~tplv-shrink:270:270.image?from=post" src="https://p6-tt-ipv6.byteimg.com/img/pgc-image/39e117945f714b519080374498175711~tplv-shrink:270:270.image?from=post" style="width: 270px;"><input type="button" onclick="window.open('https://p6-tt-ipv6.byteimg.com/img/pgc-image/39e117945f714b519080374498175711~tplv-shrink:270:270.image?from=post'); return false;" value="Photo Source" id="photoimage262020154944" class="photo-source-style">  <br></p><p>【第07个动作】看上图-<a href="https://p6-tt-ipv6.byteimg.com/img/pgc-image/39e117945f714b519080374498175711~tplv-shrink:270:270.image?from=post" target="_blank" style="font-weight: bold;">以上动图若显示缓慢请点击【这里】</a>---步骤：（1）俯身向下趴在瑜伽垫上，双腿伸直并拢，腰背挺直；（2）抬起上半身，双臂屈肘撑地，小臂往前放着撑地；（3）双臂依次做往上抬起的动作，抬起时伸直手臂，放在耳侧，至顶点稍停后再收回。</p><p>----------------------------</p><p><picture><source media="(min-width: 992px)"> <img id="image262020173510" src="https://images.goodytech.io/images/catalog/18120/20200702_15936819629282_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200702_15936819629282_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200702_15936819629282.jpeg'"><input type="button" onclick="window.open('https://s.click.taobao.com/fVi23zu'); return false;" value="Photo Source" id="photoimage262020173510" class="photo-source-style">  </picture></p><p>每个女生都梦想拥有杨柳细腰、前凸后翘的身段，让自己成为拥有魔鬼身材的美女。想要有好身材，小蛮腰是很有必要的。在全身减脂的基础上，着重进行腰间肌肉的塑形，才能更快地实现拥有小蛮腰的塑形目标。今天的核心训练坚持练一练，铲平小肚腩之外还能减脂塑形，让你早日打造出让人羡慕嫉妒恨的好身材。<br></p><p>-以上动作教程来自@<a href="https://www.toutiao.com/c/user/6587612064/" target="_blank" style="font-weight: bold;">私人健身王</a>。<br></p><p>-封面照（<a href="https://s.click.taobao.com/fVi23zu" target="_blank" style="font-weight: bold;">左</a>）/（<a href="https://s.click.taobao.com/cdNs3zu" target="_blank" style="font-weight: bold;">右</a>）取自【<a href="https://s.click.taobao.com/fuWs3zu" target="_blank" style="font-weight: bold;">canned pineapple</a>】。<br></p><p><a href="https://goodyearn.com/register?editor=1&recruitment_id=18120" target="_blank" style="font-weight: bold;">想要加入GOODY行列赚零花钱？点击【这里】注册！</a></p>