此外还有一些不错的训练动作,例如:龙旗、平板支撑、平板侧支撑、俯卧撑、V字卷腹、深蹲、臀桥、仰卧举腿、俄罗斯转体、瑜伽球平板支撑、弓步转体等等。 强壮而健康的核心可以让你的日常活动变得更轻松,并改善运动和锻炼的表现,即便当你已经练出了满意的六块腹肌,也不要放弃对核心的训练。 参考资料:1、Harvard Health Publishing. Harvard Medical School. Core conditioning--it's not just about abs. Updated 2020.2、Brumitt J, Matheson JW, Meira EP. Core Stabilization Exercise Prescription, Part I. Sports Health: A Multidisciplinary Approach. 3、Gottschall, J. S., Mills, J., & Hastings, B. (2011). Core exercises that incorporate distal trunk muscles maximize primary trunk muscle activation. Medicine & Science in Sports & Exercise, 43(Suppl 1), 396. 4、Park DJ, Park SY. Which trunk exercise most effectively activates abdominal muscles? A comparative study of plank and isometric bilateral leg raise exercises. J Back Musculoskelet Rehabil. 2019;32(5):797-802.5、Kim K, Lee T. Comparison of muscular activities in the abdomen and lower limbs while performing sit-up and leg-raise. J Phys Ther Sci. 2016;28(2):491–494. 6、American Council on Exercise (ACE)-sponsored Study Reveals Best and Worst Abdominal Exercises. May 14, 20017、Gerard, Jim. Reality Check: Are Planks Really the Best Core Exercise? American Council on Exercise. February 2014