說到最火的健身動作,一定是平板支撐,這個看似簡單的動作有多火,看完這些明星是怎麼健身的你就知道了。
大叔吳秀波愛做平板支撐
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![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj8XmB0GbWf-WRY0xCLGh8tz-SMDsofjwkWtZ_Z1ulkSSRiNydht8bHnjx2AI-uhox82x5SYc7z_FkkaHvtq2esCVb2D-cZleg4Qoz_IlGa7xgu39ax9pvgOXhD62mpF5eEg_zXdofGlwI/s1600/01.jpg)
袁姍姍練出馬甲線後達到事業頂峰
被稱為健身女神
平板支撐是她的長項
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![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfYrhrtM2FgTRGm3ehMV-vh8RR7D2AJmlsA7VPIzhIUwHEfqGxC6K7Be7h7QjS1FK0tiBcWU39m8susy1FGPr5nPvlIDB5YrICf-H2jWMeLF_jwLMJyoILpKUMXIVZZ9BDunMnWP5KQec/s1600/02.jpg)
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjS_XrI8r2FPUhiA0Ex9nR6qEQ4O4dypI2D4Y7HwAXJZWynIISrsb1H8vnatoS_cL1iN-CngksgzKJCe0uVT2ibnmNVACVn0YiToR6EjESnkCasFI-5w_TzHV9yTEvbowvVYe-Qjr_s51o/s1600/03.jpg)
秦嵐愛做平板支撐
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![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgcBlVoA9EJC4DdnOlPcbAmdkJDKED0AXr9I3p_KGwNACzLrBotvLqWHp9EIpJbE8DN_VfH6XoIQYaXWhPGl3mOMWKvYO6Umk33f5xGDdv0V5FHc_YJIqIHlyHBJ7BDY9cYlCPNuURTbxA/s1600/04.jpg)
身材性感火辣的柳岩也做平板支撐
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![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjyUOI-hNqsd3f1BUo3jmjlYonJYBNGPXZII82JHMpRLVdkKRIHkS_uMEi6Pnk9ouFdnbIavBD7cxPFCT6H1x2FVICtl2VTIcUa3dDLauuCPoSI8Qw1K_wYqAS6tz05zJMRV9TLNtXBqnI/s1600/05.jpg)
吳彥祖的高難度平板支撐
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![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgI-TiBgSdDN7cCUKw1ENMJxqKCC8TGTaXpfaGbMtmUt5VdK3E_io87AmIQUsPgZi0Dckb3wLmwArQvKP_zN-WiXOD7EPX4Rj66zdEjsgt1Qi7MZKE_-nxcSWHY81XHdLAF6EE3chCKXos/s1600/06.jpg)
為什麼平板支撐這麼受歡迎?
看完下面這張圖你就明白了,這一個動作就可以練到全身大肌肉群,並且無需器械,不限時間和場地,絕對是健身必備!
看完下面這張圖你就明白了,這一個動作就可以練到全身大肌肉群,並且無需器械,不限時間和場地,絕對是健身必備!
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjRtO_lXDqfCodp4CeBXG8nZLZU0ZuQX-dg634yV4yOf5ZQzXfNjFSaB9kV0Wybm6IboXiVxggSFXukS3Ul0NX-mReohEk4J9t3YJv5wyk0Y9eH6hymfqLoO_qUpk5hAXyJbhMBZ668y9E/s1600/07.jpg)
下面是堅持平板支撐一個月的變化
1、練出腹肌和馬甲線更容易
平板支撐是很好的腰腹訓練神器,堅持30天腰腹肌肉會有很大提高,練出腹肌馬甲線會更容易。
2、基礎代謝提高
平板支撐能讓身體代謝水平提高
基礎代謝增加,坐著也能燃燒脂肪
所以平板支撐絕對是減脂必備神器!
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiIurB7GUK_swKaYdlbZzLQs77jAdTOTs7KsYv4qmDWYdXH5F3lcwBIn0fwCB0ZXtQGri1WzpmD66OR7WlWI6j32AHhsxN27ERMMt-W2pymt6sp-4m60ZY7gq7y2ppn9lW4C4DOiOo9JE8/s1600/08.jpg)
3、運動能力增強
核心肌群是運動表現的關鍵,平板支撐能練到腹直肌、腹外斜肌、腹內斜肌和腹橫肌,堅持平板支撐你會發現深蹲重量增加,彈跳更好,舉鐵更重。
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgroEIv8mXt2Nyt5xhi2elxF40uMHfbOmOh1uLVwf48YUvPa_7SXbTBN1OQDwhHWKjOQe1xPf-xq4rBhYRiA_KrowsDgq4QZNcEFd_5rnRcv5zlUFAF6MDOW1i30NOLcoXmDTMSmi4rGoY/s1600/09.jpg)
4、緩解焦慮症和抑鬱症
平板支撐是放鬆心情的神器,它能夠伸展全身肌肉,緩解焦慮情緒,對於工作壓力大的人有很大幫助,對焦慮症和抑鬱症也能起到緩解的作用,不開心的時候,練平板吧!
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiRgUoE3cZdw2WuEyWyeAQxbdcKME-zdhM_XT92ADH3bKP_AWf9vRweJqZjcqAoF8dWhikfixnoXyJbN29K3x9Yx0IHhVSuSKJbtgkLSEJUhUvanC16hfk2dzN6vqasD41psM5niwi8_bM/s1600/10.jpg)
5、平衡和身體穩定性增強
平衡能力也是運動能力的一種,平板支撐能幫助你提高平衡能力,讓你在做任何運動項目時更加協調,更容易找到發力感覺,籃球、足球、羽毛球、田徑等都會起到幫助,另外,崴腳的概率也會降低許多。
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1lKmP5e8JNQEsYJFSLp-9kTPgFsgSmEifZn3OiHygomZARZt0ISE7gK9rHXiyDhrbHNVP32ap1dF45PX3v2iYuzWFRqRfVd6BTA1JIlB_-HW65q74gT6HQLJcTG9UipiA-1W2GI5vxlg/s1600/11.jpg)
6、降低運動受傷風險
平板支撐能增強肌肉對脊椎的保護,深蹲、硬拉、或者是生活中提重物時,腰部受傷的概率會大大降低。
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjAet-wV2C6TATgiJ-jPGdjWCyiFcH4W800stAclbCPkR7zGEYu0QLpBOZnDrNUB0GS8YzevwiVAPSHYdv0W7RB22uT2EbfclBzjdepykxWvLnfzkxkKr4luv1MeudmTYxJOBhcTon5A3Y/s1600/12.jpg)
7、改善不良體態
平板支撐對肩部、頸椎、胸背都有改善,堅持平板支撐會讓你有穩定的姿態,含胸、駝背、「猥瑣肩」會得到糾正,人也越來越精神。
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjryzYIYsnSpi-i-t2dHnVcvTHcoPz0CcbB77nDW_QX8Y8m8RpOBjrPaKfvPdQO8A_44yodWCsJRjgx0fmFYpLfwxmvk6qieAjTrarTUog4V5kx5YFMFCCdWRxwWZkt11WhYq54uXh_l-w/s1600/13.jpg)
看到這裡是不是躍躍欲試了呢?
當然,平板雖然簡單但也不要瞎練,錯誤的動作不但影響健身效果,還會使身體受傷,下面是平板支撐的動作要領,別練錯了!
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfVvLhvNwUGRe8nNC7YEPG_Gb4nCAY4lMskPHLz3vdtB7lHeE3finq7mqM9DMeRxUH3IDYRLST42HfpxaX4zdbqsMrRzsJ_DxC6arHcHH4Np19gDvYbc3WVnLSHT1ZBqQZtqOpzEMFGQc/s1600/14.jpg)
如果你認為平板支撐很簡單就錯了, 下面為你準備了10種平板支撐,由易到難,最高級別有一定難度哦!
LV、1
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![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjcm3YXvDYjDIJB4POtJ0MqkFn_EVnFbFYQEfERA9A17NqYx2RZUQLnftpgRpg3WkHnQRsZ1V0ByXH8QNUIpQsxIfuo_lKAEB6Dbo19aIc6MhRSsfWfJiStovFC3TO7ZrbLG5SdwTI-r-o/s1600/15.jpg)
LV、2
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![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjT0jS_JlmxNkccTtpfu7sLPbYPVG-LXMC3KztC6NJTlhlDMlwVckIkHlCmkQjpVf_FM0cNf4MHjB-wQhZMkWaQDRoMiPDJd7aoz7G5JuaQ4IjQ4J4PmYNLYFEqN-os4-Mm38hnQBIjwf8/s1600/16.jpg)
LV、3
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![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgYbgalP-PaiGbM_v_BXzKPfaWZFXaOGWufeLZPclBChGcTDORaG9eV9Vjq0RzdehvbaiSaDkfYsYFsHTVZx0R-3dFO-M1det271wz6PKIMBDdYWL02OCverp383FmqL4kOUCNKXsU_Y4/s320/17.jpg)
LV、4
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![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjrF7wICAG8GYt233A2dMeKVWd0uC-ibwsiD3LmBXPWxkHsbQIw-nfEbRJB5gI9ONRXfJphz67fiyaVAROjw35RiTTNuVAE1KwdtIT5Cir-6g_acIUMXIjTMSMAaU6DfO5QFRVb6TN-5xA/s320/18.jpg)
LV、5
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![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhY9KA5ZihmDM3N06eXqVs6KKFMeH0MXJkXUPeZLPGmdJNxxoHXcQBe0g6saz9QkKByqrhplDeWtQWhgAlq5nDtxlPD_DvSflobeanz9yCa4zGy4BtXq1v3J0yZi0qGIfKTCdSR99_zH28/s320/22.jpg)
LV、6
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![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiPjCdgjNMoqBGlUgmVjS04gTWMY-jCoKrL5D_bePWtoDp6tRDc83QhtCq6trtL7TkUVyFOFHn7rYbK8HScqXNsKXH0Hdn7lti_juZL5GbvAPk8G2Fbb-Kh5MPJ-oCDqwejNAmsXz9hQBU/s320/20.jpg)
LV、7
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![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEizIwtHt2802TTPntGKdv29FHuKcYGEYTY4xbqVKHdM_ncclqqFTmoZhw73KC0w8hjRJUVLGhIPu9phbc2mdj4ivhqV5ygSjDuhI41IBbNocYy6sJYZUp26tNg_BBm_iDGEp1s__csfK8U/s320/21.jpg)
LV、8
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![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCWKMhyhoEN-sQdB2zGMr6gbJGY6nJDa2mz7F1pzv1ZMZB7mRKn_wmUa9W-coim74K_g6EvUt3_LL-OToAlwWFE__TDKHN8mZMtpgvasj3zJihyJGE7izsZzqM6eR-BBdq-LkeNLAdCyk/s320/22.jpg)
LV、9
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![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEikkJkOhk4NrbVhQuFaSegna4T44p7PvoKK2WDX4gLhHtp9SXgFGtzMyV9HO7m3ek4UR9pEMfRhD6utMpZrhyphenhyphenBDfGWzt7gwcoKFn-BqLAy7LQJW9IzDYn_Y2TAVpfo_XbDhKeefRcVs3YQ/s1600/23.jpg)
LV、10
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![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgi2zFiMbcDnIwjLxCWaSrxbD0_5X8zhMCQMo-6ZKAe6FOSFn-b6tkOO-knXnITpUfRbUAJO8T9MbPeLYsvW-R8GO1hJYHlnA9vYHqmAWmMddc3qkf2ycb5hJd0IdPeBa5N7-Z8QSvr1uc/s1600/24.jpg)
趕緊試試上面的動作吧!
每天堅持平板5分鐘,勝過跑步1000米,堅持一個月,你將發現神奇的變化,別忘了讓更多需要的人看到!
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