你有沒有看過你的腹肌，想象過所有可能發(fā)生的塑形和塑形，只要那些仰臥起坐和仰臥起坐沒有那么疼嗎？當(dāng)你的背部不好時，標(biāo)準(zhǔn)的腹肌練習(xí)確實是一種痛苦。事實上，如果你不小心，它們甚至?xí)芪ｋU。
腹部練習(xí)可以幫助你加強你的核心。當(dāng)你的腹部肌肉強壯時，你也有助于減輕背部的壓力。結(jié)果，您甚至可能完全減輕背痛！
無論你的背部不好，或者你知道的“背部不好”，這篇文章都證明你沒有理由不鍛煉那個核心。你有能力帶出那些腹肌并改善你的運動范圍！這里有 10 個腹部鍛煉，你可以安全地做背部不好的人。
免責(zé)聲明：本文不能代替醫(yī)療建議。如果您有任何背部問題，請在運動前咨詢您的醫(yī)生。
Do you ever look at your abs and imagine all the sculpting and toning that could happen, if only those crunches and sit ups didn’t hurt so much? When you have a bad back, standard ab exercises are literally a pain. In fact, they can even be dangerous if you aren’t careful.
Abdominal exercises help you strengthen your core. And when your ab muscles are strong, you’re also helping take pressure off your back. You might even have less back pain altogether as a result!
Whether you have a bad back or, you know, a “bad back,” this article proves you have no excuse to not work that core. You have the power to bring out those abs and improve your range of motion! Here are 10 abdominal exercises you can safely do with a bad back.
Disclaimer: This article does not replace medical advice. If you have any back issues, consult with your doctor before exercising.
俯臥在地板上，伸展雙臂，抬起身體并保持一分鐘。如果你的背部感覺更好，你也可以在雙腳之間留一些空間。
Lying stomach-down on the floor, extend your arms, lift your body up and hold for up to one minute. You can also put some space between your feet If it feels better on your back.
雙手和膝蓋著地。確保肩膀在手腕上方，臀部在膝蓋上方。吸進你的胃，保持一個完整的呼吸周期。然后，呼氣并將腹部肌肉向外推。重復(fù) 5 到 10 次。
Get on your hands and knees. Make sure your shoulders are over your wrists, and your hips are over your knees. Suck in your stomach and hold this for one full cycle of breath. Then, exhale and push your stomach muscles outwards. Repeat 5 to 10 times.
仰臥，膝蓋成 90 度角。伸展你的手臂，雙手相對，朝向天花板。慢慢地將右臂直接放在頭頂上方，然后伸展左腿，使手臂和腿都平行于地板。換邊并至少重復(fù)10次。
Lie on your back and bring your knees at a 90-degree angle. Extend your arms, hands facing each other, toward the ceiling. Slowly lower your right arm straight over your head, and extend your left leg so both your arm and leg are parallel to the floor. Switch sides and do at least 10 repetitions.
經(jīng)典的緊縮為那些腰痛的人帶來了舒適的轉(zhuǎn)折。卷起一條毛巾，將其放在下背部下方。至少重復(fù) 20 次。
The classic crunch gets a comfortable twist for those with lower back pain. Roll up a towel and place it underneath with your lower back. Do at least 20 repetitions.
雙手和膝蓋著地。向前伸展右臂，向后伸展左腿，使它們與地板平行。保持一秒鐘并重復(fù)10次。換邊并重復(fù) 5 到 10 次。
Get on the floor on your hands and knees. Extend your right arm forward and your left leg back so they’re parallel to the floor. Hold for a second and repeat 10 times. Switch sides and repeat 5 to 10 times.
仰臥，將膝蓋抬高到臀部上方，形成 90 度角，使小腿與地板平行。把你的手放在你的膝蓋上。向下按壓，這樣你就可以收縮你的腹肌。釋放并重復(fù) 5 到 10 次。
Lie on your back and bring your knees up above your hips, forming a 90-degree angle, so your shins are parallel to the floor. Take your hands and place them on your knees. Press down so you’re contracting your abs. Release and repeat 5 to 10 times.
7.前臂側(cè)板
將左前臂放在地板上，確保肘部在左肩下方。轉(zhuǎn)身面對你的左側(cè)。抬起身體，保持臀部向上；你的重心應(yīng)該放在左前臂和左腳外側(cè)。將右臂伸向天花板并保持 30 秒。換邊并重復(fù) 5 到 10 次。
喜歡這個練習(xí)嗎？試試這些側(cè)板的變化 ，讓你的背部無痛。
Place your left forearm on the floor, making sure your elbow is right underneath your left shoulder. Turn to face your left side. Lift your body up, keeping the hips up; your weight should rest on your left forearm and on the outer part of your left foot. Extend your right arm to the ceiling and hold for 30 seconds. Switch sides and repeat 5 to 10 times.
