腹部，是人体最性感的部位之一，除了腹肌会让你的气质上升到一个新高度之外，那两条让人魂牵梦绕的人鱼线&马甲线也是必不可少的吸睛利器。对于女生来说，没有马甲线的人生是不完整的，尤其是在火辣辣的夏天，没有一件迷人的“马甲”穿，怎么熬得过那漫长的56789月？！
来，先给你看看拥有马甲线的人生是何等的完美吧~
这是澳洲一个叫Dilya Diaz的社交网络达人，她拥有着无人能及的完美马甲线，被称为澳洲马甲线女王。看看人这小蛮腰、小马甲，真是性感到没谁了！
你说不要提马甲线了，我连小肚子这道难关都还没攻克呢，快跟我讲讲小肚子该怎么减吧！当当~本期咕咚学院小讲堂带着小肚子克星来助你晋升女神啦！照（戳↓）着（视↓）练（频↓），马甲线会有的，腹肌会有的，你想要的火辣辣夏天更是会有哒！
看到此文的男同胞们也不要吝啬你的流量，动动大拇指分享给你爱的她吧~
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<p class="tieba-inline-style-32">
<span class="tieba-inline-style-33"><span class="tieba-inline-style-34">（点击↑↑↑图片查看视频，建议</span><span class="tieba-inline-style-35"><span class="tieba-inline-style-36">在</span>wifi<span class="tieba-inline-style-37">下查看！</span></span><span class="tieba-inline-style-38">）</span></span>
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<a><img src="https://imageads.codoon.com/backend/0901bfe2-0278-11e7-ba16-015aa2409590.jpg" class="tieba-inline-style-40"></a><span class="tieba-inline-style-41"><br></span>
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<section class="135brush tieba-inline-style-45" data-brushtype="text">
<span class="tieba-inline-style-46">课程功效</span>
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<p class="tieba-inline-style-47">
<br>
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<p>
<span class="tieba-inline-style-48">本期课程通过对腹部进行针对性训练，建立腹部肌肉记忆，练就马甲线。</span>
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<span class="tieba-inline-style-56">当前难度</span>
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<p class="tieba-inline-style-58">
<span class="tieba-inline-style-59">入门级，零基础人群即可训练。</span>
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<section class="135brush tieba-inline-style-64" data-brushtype="text">
<span class="tieba-inline-style-65">训练说明</span>
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<p class="tieba-inline-style-67">
<strong><span class="tieba-inline-style-68">时间<span class="tieba-inline-style-69">：</span></span></strong><span class="tieba-inline-style-70"><span class="tieba-inline-style-71"></span>5—10 分钟</span>
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<strong><span class="tieba-inline-style-73">训练目标：腹</span></strong>
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<strong><span class="tieba-inline-style-75">热身：</span></strong><span class="tieba-inline-style-76">动态热身</span>
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<strong><span class="tieba-inline-style-78">训练：</span></strong>
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<p class="tieba-inline-style-79">
<span class="tieba-inline-style-80">·</span><span class="tieba-inline-style-81">仰卧卷腹 30s*3组</span>
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<span class="tieba-inline-style-90">Tips：</span><span class="tieba-inline-style-91">1.手臂不要拉扯颈椎</span>
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<span class="tieba-inline-style-92"> 2.盆骨始终保持在垫上</span>
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<span class="tieba-inline-style-93"> 3.腹部发力一节节向里卷动</span>
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<br>
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<p class="tieba-inline-style-98">
<span class="tieba-inline-style-99">·</span><span class="tieba-inline-style-100">触膝卷腹 20个*3组</span>
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<span class="tieba-inline-style-109"> Tips：</span><span class="tieba-inline-style-110">1.交替手触摸膝关节，对角线发力</span>
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<p>
<span class="tieba-inline-style-111"> 2.双肘触膝时，上下身一起朝髋部卷动</span>
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<span class="tieba-inline-style-112"> 3.手臂不要拉扯颈椎</span>
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<br>
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<p class="tieba-inline-style-117">
·<span class="tieba-inline-style-118"> </span><span class="tieba-inline-style-119">交替侧腹转体 15*3组</span>
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<span class="tieba-inline-style-128">Tips：</span><span class="tieba-inline-style-129">1.异侧肘关节内侧触碰膝关节内侧</span>
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<span class="tieba-inline-style-130"> 2.用力时上下身朝髋部向上延长线靠近</span>
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<span class="tieba-inline-style-131"> 3.始终保持腹部对角线发力</span>
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<br>
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<p class="tieba-inline-style-136">
<span class="tieba-inline-style-137">·</span><span class="tieba-inline-style-138">平板支撑30s*3组</span>
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<span class="tieba-inline-style-147">Tips：</span><span class="tieba-inline-style-148">1.身体保持呈板式</span>
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<span class="tieba-inline-style-149"> 2.肘支撑在肩膀正下方</span>
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<span class="tieba-inline-style-150"> 3.支撑困难时可以膝触地，但身体保持板式</span>
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<span class="tieba-inline-style-155"> </span>
</p>
<p class="tieba-inline-style-156">
<span class="tieba-inline-style-157">·放松：腹部拉伸</span><span class="tieba-inline-style-158"> </span>
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<p class="tieba-inline-style-159">
<span class="tieba-inline-style-160"></span>
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<span class="tieba-inline-style-169">Tips：</span><span class="tieba-inline-style-170">1.如颈椎有问题的人群，不建议拉伸时过度仰头</span>
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<span class="tieba-inline-style-171"> 2.侧腹拉伸时保持骨盆中立</span>
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<p class="tieba-inline-style-175">
<span class="tieba-inline-style-176"></span><br>
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<p class="tieba-inline-style-177">
<br>
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<section class="135brush tieba-inline-style-181" data-brushtype="text">
<span class="tieba-inline-style-182">适用人群</span>
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</section>
</section>
</section>
<p class="tieba-inline-style-183">
<br>
</p>
<p>
<span class="tieba-inline-style-184">a平时缺少运动和腹部力量薄弱初学者</span>
</p>
<p>
<span class="tieba-inline-style-185">b想要练习马甲线的女生</span>
</p>
<p class="tieba-inline-style-186">
<br>
</p>
<section class="_135editor tieba-inline-style-187" data-tools="135编辑器" data-id="89013">
<section class="tieba-inline-style-188">
<section class="tieba-inline-style-189">
<section class="135brush tieba-inline-style-190" data-brushtype="text">
<span class="tieba-inline-style-191">温馨提示</span>
</section>
</section>
</section>
</section>
<p class="tieba-inline-style-192">
<br>
</p>
<p class="tieba-inline-style-193">
<span class="tieba-inline-style-194">1、训练前进行热身，减少运动伤害，让身体处于放松状态；</span>
</p>
<p class="tieba-inline-style-195">
<span class="tieba-inline-style-196">2、训练后进行对应部位拉伸，可有效缓解疼痛；</span>
</p>
<p class="tieba-inline-style-197">
<span class="tieba-inline-style-198">3、每周训练2-3次；</span>
</p>
<p class="tieba-inline-style-199">
<span class="tieba-inline-style-200">4、</span><span class="tieba-inline-style-201">感受腹部肌肉募集感，建立肌肉记忆，为后续高强度训练做好准备。</span>
</p>
<p class="tieba-inline-style-202">
<span class="tieba-inline-style-203"><br></span>
</p>
<p class="tieba-inline-style-204">
<br>
</p>
<section class="tieba-inline-style-205">
<section class="tieba-inline-style-206">
<section data-brushtype="text" class="135brush tieba-inline-style-207">
<span class="tieba-inline-style-208">今日互动话题</span>
</section><span class="tieba-inline-style-209"> </span>
<section class="tieba-inline-style-210"></section>
<section class="tieba-inline-style-211"></section>
</section>
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<p class="tieba-inline-style-212">
<br>
</p>
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<section data-width="100%" class="tieba-inline-style-214">
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<section class="tieba-inline-style-216">
<section class="135brush tieba-inline-style-217">
<p>
<span class="tieba-inline-style-218">你最喜欢自己的哪个部位？</span>
</p>
</section>
</section>
</section>
</section>
</section>
<p class="tieba-inline-style-219">
<br>
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<p>
<span class="tieba-inline-style-220"></span>
</p>
<p>
<span class="tieba-inline-style-221">管住嘴，迈开腿，川字型马甲腹肌在向你招手啦！记得带话题#<span class="tieba-inline-style-222">线条美才是王道</span> 将你的小蛮腰、马甲线、川字腹肌晒至运动圈和我们分享吧~</span>
</p>
<p>
<span class="tieba-inline-style-223"></span><br>
</p>
<p class="tieba-inline-style-224">
<a><img src="https://imageads.codoon.com/backend/5443957a-07b1-11e7-9580-015ab5f37238.jpg" class="tieba-inline-style-225"></a><br>
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