【健身】马甲线修成记：6个虐腹训练跟着做，每次只需15分钟，铲平小肚腩打造女神腹肌线条。

<p><span style="font-weight: bold;">导语：</span>你还在一边羡慕别人拥有迷人的马甲线，一边感叹自己的腰围日渐粗壮吗？别啊！跟着这几个动作做一做，在家也能铲平小肚腩，重新收获你的小蛮腰！</p><p><picture><source media="(min-width: 992px)"> <img id="image862020102032" src="https://images.goodytech.io/images/catalog/18120/20200708_15941746991331_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200708_15941746991331_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200708_15941746991331.jpeg'"><input type="button" onclick="window.open('https://s.click.taobao.com/E4HJsyu'); return false;" value="Photo Source" id="photoimage862020102032" class="photo-source-style">  </picture></p><p>一个平坦小蛮腰上有着清晰腹肌线条的女孩穿起露脐装或短款上衣时，总是比别人好看一些。这就是为什么大部分女生都希望y拥有马甲线，然而却太多人都是三分钟热度，总是坚持一阵子就放弃了。实际上，我们发现<span style="font-weight: bold;">【并不是马甲线难练，而是你难以坚持下来】</span>，对不对？</p><p><picture><source media="(min-width: 992px)"> <img id="image862020101748" src="https://images.goodytech.io/images/catalog/18120/20200708_15941744346561_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200708_15941744346561_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200708_15941744346561.jpeg'"><input type="button" onclick="window.open('https://s.click.taobao.com/U9dJryu'); return false;" value="Photo Source" id="photoimage862020101748" class="photo-source-style">  </picture></p><p>对于本身就有小蛮腰的女生来说，练出马甲线其实不难。只要体脂率保持在20%左右，小腹没有多余赘肉，再搭配合理有效的腹肌训练，坚持半个月左右就能逐渐让马甲线凸显出来。不过，很多人一旦停练1~2周后，马甲线也会逐渐消失的哦。因此，对于体脂率在22%以下的女生来说，难的不是练出马甲线，而是keep住马甲线。</p><p><picture><source media="(min-width: 992px)"> <img id="image862020104518" src="https://images.goodytech.io/images/catalog/18120/20200708_15941761931081_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200708_15941761931081_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200708_15941761931081.jpeg'"><input type="button" onclick="window.open('https://s.click.taobao.com/2RLHsyu'); return false;" value="Photo Source" id="photoimage862020104518" class="photo-source-style">  </picture></p><p><picture>想要保持马甲线，就必须勤加锻炼。今天就来分享一套6个虐腹动作，让你不需要去健身房而利用碎片时间也能时常锻炼的腹肌锻炼，为你keep住性感诱人的马甲线！<span style="font-weight: bold;">【训练要领】：</span>共有6个动作，每个动作进行30秒的训练，动作之间不休息，组间可休息不超过2分钟，循环重复2~4组，一周坚持3~4次。如果本身体脂率较高，建议搭配约30分钟的有氧运动来提高燃脂率。</picture></p><p>----------------</p><p><img class="image" id="image86202083332" alt="https://p1-tt-ipv6.byteimg.com/img/pgc-image/deae269985424543b3ef94ee209a3a57~tplv-shrink:400:226.image?from=post" src="https://p1-tt-ipv6.byteimg.com/img/pgc-image/deae269985424543b3ef94ee209a3a57~tplv-shrink:400:226.image?from=post" style="width: 400px;"><input type="button" onclick="window.open('https://www.toutiao.com/a1671564856776707'); return false;" value="Photo Source" id="photoimage86202083332" class="photo-source-style">  </p><p>【第01个动作】看上图-<a href="https://p1-tt-ipv6.byteimg.com/img/pgc-image/deae269985424543b3ef94ee209a3a57~tplv-shrink:400:226.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）双脚打开约两倍肩宽，挺直腰背部，收紧核心，双臂自然垂放身前；（2）保持背部挺直，臀部往后坐屈膝下跌，至大腿和地面平行或稍低，膝盖和脚尖方向一致；（3）双脚保持不动，抬起右臂往左侧伸展，身体往左侧摆动，左臂放在左腿上作支撑，右臂伸至顶点稍停后再往回收；（4）双脚保持不动，抬起左臂往右侧侧伸展，身体往右侧摆动，右臂放在右腿上作支撑，左臂伸至顶点稍停后再往回收；（5）匀速重复动作。</p><p><img class="image" id="image86202083350" alt="https://p1-tt-ipv6.byteimg.com/img/pgc-image/bbda1e7ee26944bfa367be2942e6059f~tplv-shrink:400:226.image?from=post" src="https://p1-tt-ipv6.byteimg.com/img/pgc-image/bbda1e7ee26944bfa367be2942e6059f~tplv-shrink:400:226.image?from=post" style="width: 400px;"><input type="button" onclick="window.open('https://www.toutiao.com/a1671564856776707'); return false;" value="Photo Source" id="photoimage86202083350" class="photo-source-style">  </p><p>【第02个动作】看上图-<a href="https://p1-tt-ipv6.byteimg.com/img/pgc-image/bbda1e7ee26944bfa367be2942e6059f~tplv-shrink:400:226.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）仰卧，双手放在耳侧，下背部贴地，收紧核心，稍微抬起上背部，双腿抬起离地；（2）保持身体稳定，下背部不离地，腹部发力右腿往前提膝，左腿同时伸直，转动双肩向活动腿一侧转体，右手肘去触碰抬起的右膝；（3）在顶点稍停，收缩腹部肌肉再回位，换另一侧做动作。</p><p><img class="image" id="image8620208345" alt="https://p1-tt-ipv6.byteimg.com/img/pgc-image/c110d28d8dfe4f03988b1729340d8f24~tplv-shrink:400:226.image?from=post" src="https://p1-tt-ipv6.byteimg.com/img/pgc-image/c110d28d8dfe4f03988b1729340d8f24~tplv-shrink:400:226.image?from=post" style="width: 400px;"><input type="button" onclick="window.open('https://www.toutiao.com/a1671564856776707'); return false;" value="Photo Source" id="photoimage8620208345" class="photo-source-style">  </p><p>【第03个动作】看上图-<a href="https://p1-tt-ipv6.byteimg.com/img/pgc-image/c110d28d8dfe4f03988b1729340d8f24~tplv-shrink:400:226.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）仰卧，上半身贴地，双臂放在耳侧，双腿稍微屈膝并拢并抬起离地，大腿和地面垂直；（2）保持身体稳定，下背部保持贴地，腹部发力向上卷起上背部；（3）在顶点稍停，收缩腹部肌肉，再匀速反方向还原。</p><p><img class="image" id="image86202083558" alt="https://p1-tt-ipv6.byteimg.com/img/pgc-image/284d657a2cab46c1b924c505cfb2c34f~tplv-shrink:400:226.image?from=post" src="https://p1-tt-ipv6.byteimg.com/img/pgc-image/284d657a2cab46c1b924c505cfb2c34f~tplv-shrink:400:226.image?from=post" style="width: 400px;"><input type="button" onclick="window.open('https://www.toutiao.com/a1671564856776707'); return false;" value="Photo Source" id="photoimage86202083558" class="photo-source-style">  <br></p><p>【第04个动作】看上图-<a href="https://p1-tt-ipv6.byteimg.com/img/pgc-image/284d657a2cab46c1b924c505cfb2c34f~tplv-shrink:400:226.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，双臂放在肩部下方伸直撑地，手肘微屈，双腿往后并拢伸直；（2）保持身体稳定，下腹部发力带动双腿依次交替往前提膝做登山者动作；（3）匀速进行动作，保持动作连贯有惯性。</p><p><img class="image" id="image8620208368" alt="https://p1-tt-ipv6.byteimg.com/img/pgc-image/43ff6dbb2a444fdba011d9f37c577b9b~tplv-shrink:400:226.image?from=post" src="https://p1-tt-ipv6.byteimg.com/img/pgc-image/43ff6dbb2a444fdba011d9f37c577b9b~tplv-shrink:400:226.image?from=post" style="width: 400px;"><input type="button" onclick="window.open('https://www.toutiao.com/a1671564856776707'); return false;" value="Photo Source" id="photoimage8620208368" class="photo-source-style">  <br></p><p>【第05个动作】看上图-<a href="https://p1-tt-ipv6.byteimg.com/img/pgc-image/43ff6dbb2a444fdba011d9f37c577b9b~tplv-shrink:400:226.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，双臂放在肩部下方屈肘撑地，双腿往后并拢伸直；（2）保持腰背挺直，收紧核心，绷紧腰腹部，双腿绷紧；（3）身体呈直线，保持自然呼吸，维持一分钟。</p><p><img class="image" id="image86202083616" alt="https://p1-tt-ipv6.byteimg.com/img/pgc-image/398b9a4e17cd45fd8a10d61397a3528a~tplv-shrink:400:226.image?from=post" src="https://p1-tt-ipv6.byteimg.com/img/pgc-image/398b9a4e17cd45fd8a10d61397a3528a~tplv-shrink:400:226.image?from=post" style="width: 400px;"><input type="button" onclick="window.open('https://www.toutiao.com/a1671564856776707'); return false;" value="Photo Source" id="photoimage86202083616" class="photo-source-style">  <br></p><p>【第06个动作】看上图-<a href="https://p1-tt-ipv6.byteimg.com/img/pgc-image/398b9a4e17cd45fd8a10d61397a3528a~tplv-shrink:400:226.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，全身贴地，双臂屈肘双手放在耳侧，双腿并拢伸直；（2）保持下背部贴紧地面，腹部发力抬起双腿，同时抬起上背部；（3）在顶点稍停，收缩腹部肌肉，再匀速还原，还原时双脚尽量不落地。</p><p>----------------<br></p><p><picture><source media="(min-width: 992px)"> <img id="image862020104154" src="https://images.goodytech.io/images/catalog/18120/20200708_15941748498631_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200708_15941748498631_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200708_15941748498631.jpeg'"><input type="button" onclick="window.open('https://s.click.taobao.com/wHHGryu'); return false;" value="Photo Source" id="photoimage862020104154" class="photo-source-style">  </picture></p><p>话说，不要认为只要运动就能轻松自如地减肥塑形哦，如果你只是加强锻炼但却不管住嘴，你很有可能会变成一个“强壮的大个子”！因此，我们必须做好饮食管理，控制热量摄入，配合运动，才能让你的燃脂瘦身效果翻倍。想要收获好身材，我们就必须“管住嘴，迈开腿”~</p><p>-文中动作教程来自@<a href="https://www.toutiao.com/c/user/6587612064/" target="_blank" style="font-weight: bold;">私人健身王</a>。</p><p>-封面照（<a href="https://s.click.taobao.com/wHHGryu" target="_blank">左</a>）/（<a href="https://s.click.taobao.com/XivEsyu" target="_blank">右</a>）取自【<a href="https://s.click.taobao.com/w6AEsyu" target="_blank" style="font-weight: bold;">DARLINGAGA</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><p><picture><source media="(min-width: 992px)"> <img id="image862020104237" src="https://images.goodytech.io/images/catalog/18120/20200708_15941746930441_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200708_15941746930441_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200708_15941746930441.jpeg'"><input type="button" onclick="window.open('https://s.click.taobao.com/XivEsyu'); return false;" value="Photo Source" id="photoimage862020104237" class="photo-source-style">  </picture></p>