七天腹肌强化训练-第三天7DayAbsChallenge–Day3

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七天腹肌强化训练 - 第三天 7 Day Abs Challenge – Day 3

admin April 11, 2014
7 Day Abs Challenge – Day 3

On this day, you will need a pair of 3-8 lbs dumbbells. Repeat the circuit twice. Good luck!

Leg Extension

Sit on the mat with knees bent, your arms behind you, elbows bent and palms facing forward. Place a dumbbell between your feet (you can do this move without a dumbbell as well) and lift your legs up and down, keeping your knees bent as you bring your legs down. Keep your abs tight and your head and neck in neutral position. WORKS ABS, CORE, QUADS

 

Superman

Get on all fours with a dumbbell in one hand. Bring your knee to your elbow, then extend both your leg and arm simultaneously. Keep your back straight and your abs tight. Do for one min, then switch sides. WORKS ABS, CORE, BACK, GLUTES, OBLIQUES, SHOULDERS

 

Table Top 1 Leg Extension

Get into table top position with dumbbells in your hands, palms facing out. Lift one leg up and extend it out, then bring it down gently. Do for one min, then switch sides. WORKS ABS, CORE, ARMS, QUADS

 

V Shoulder Press w/Split

Sit on the mat with your knees bent and dumbbells in your hands with elbows bent at your sides, palms facing each other. Press your arms up as high as you can and at the same time, extend your legs out to each side. WORKS ABS, CORE, ABDUCTORS/ADDUCTORS, QUADS, SHOULDERS

 

Table Top Pelvic Thrust

Get into table top position with dumbbells in your hands, palms facing out. Thrust your body up from the hips. Tighten your abs & squeeze your glutes as you come up. Come down without touching the ground. WORKS ABS, CORE, GLUTES

 

Twist

Stand with your feet shoulder width apart, knees slightly bent and dumbbells in your hands with elbows bent at shoulder level. Twist your body from side to side, keeping your abs tight throughout. WORKS ABS, CORE, OBLIQUES, SHOULDERS

 

Side Bends

Stand with your feet wider than shoulder width apart, knees slightly bent and dumbbells in your hands with elbows bent at shoulder level. Bend your body from side to side, keep your abs tight throughout. WORKS ABS, CORE, OBLIQUES, SHOULDERS

 

Plank w/1 Leg Lift

Get into plank position with dumbbells in your hands, palms facing each other. Lift one leg up and down, lightly touching the ground with your toes. Keep your abs tight and body as straight as possible throughout the exercise. Do for one min, then switch legs. WORKS ABS, CORE, ARMS, GLUTES, SHOULDERS



接受失败的能力。在一个团体社会里,输给别人的机会多,因此,与把目标放在第一相比,对任何事都尽力的心态更重要,应该培养孩子跌倒后,能够站起来,并再次勇往直前的能力。感知幸福的能力。幸福不在于得到多少,而在于感知它的能力!一个能够感知幸福的人,无论多么平凡,都是幸福的。领导能力。领袖不是天生的,而是后天培养的。3岁之前,父母在此时不要错过培养孩子学习沟通及观察别人的最佳时期。学会沟通、具有领导气质的孩

接受失败的能力。在一个团体社会里,输给别人的机会多,因此,与把目标放在第一相比,对任何事都尽力的心态更重要,应该培养孩子跌倒后,能够站起来,并再次勇往直前的能力。感知幸福的能力。幸福不在于得到多少,而在于感知它的能力!一个能够感知幸福的人,无论多么平凡,都是幸福的。领导能力。领袖不是天生的,而是后天培养的。3岁之前,父母在此时不要错过培养孩子学习沟通及观察别人的最佳时期。学会沟通、具有领导气质的孩



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