30 BEST Ab Exercises in 15 minutes!! Intense TABATA for Flat Belly and Six Pack ◆ Emi ◆

30 BEST Ab Exercises in 15 minutes!! Intense TABATA for Flat Belly and Six Pack ◆ Emi ◆


大家好我是Emi 今天我要介紹30種練腹肌的運動 很多人想到練腹肌的運動 馬上想到仰臥起坐,捲腹 每天做這幾個運動而已 然後沒有好的結果的時候就很失望 其實你的身體如果習慣一些動作,它比較不會繼續進步 簡單來說,你還在努力運動但是得不到你應該要有的成果 你的身體需要一些變化! 世界上那麼多練腹肌的方式 今天我來介紹我最喜歡的30個運動 每一個都很有效,會幫助你上面的腹肌,下面和旁邊的腹肌還有中心的肌肉 中心腹肌的作用有一點像橡皮筋一樣,可以讓整個肚子的地方縮進來讓腰變比較小 這次我們要做Tabata運動 一個運動20秒,休息10秒 一定會很酸痛,像火在肚子裡燃燒 記得要用#ChangeWithEmi 這樣你很容易看到自己的進步,也能看到別人的進度 還有,很多人問我喜歡吃什麼? 因此我今天要跟大家分享我很喜歡吃的一種食物 我運動的一個小時前會吃這個 這樣我會比較有精神和力量完成我的運動 身為亞洲人我很喜歡壽司和生魚片,除了很好吃之外,裡面很多蛋白質和營養 今天我來介紹我最喜歡的一些食物 油甘魚,鯛魚,帆立貝 這些海鮮來自於日本 很新鮮很好吃 我的媽媽說這些魚很好運,畢竟過年快到了,多吃這些搞不好運氣也會好一點 油甘魚會幫助頭腦 日本人會說多吃這樣的魚就會有很好的工作發展 鯛魚的蛋白質很多可是碳水化合物很少 因此,在日本的文化裡面,這條魚會讓你帶來好運和長期的健康 帆立貝會幫助你運動後的恢復,幫助你維持好的精神 另外一個意義就是帆立貝會讓你的生意很順利 很好吃! 又可以與你們分享一些小故事 好的,你們要注意飲食,一定要吃夠多讓你有力氣來運動 就算你吃香蕉或者燕麥餅都沒問題 我不喜歡為了身材而不吃東西 還有,你在運動中若一直覺得很餓,這會影響你的運動 會讓你沒有力氣真的盡力運動 好的,你們準備好的話,我們來開始吧! 我們要用我最愛的運動來開始,蝴蝶仰臥起坐! 躺在地毯上,腳跟貼在一起 雙手在一起在頭上面的地板 用腹肌的力量讓自己坐起來 雙手也往前碰到腳前的地板 再躺下去,手再碰到頭上面的地板 20秒裡面速度盡量要快 要有一個很好的開始! 你的肚子應該會有一點酸痛 很好 第二個運動也是我很喜歡的 慢速捲腹 手放在頭的後面然後上半身彎上來 慢慢上來然後在上面停兩秒再下去 要有腹肌痠痛的感覺 不要快速,這個運動越慢越好 第三個運動叫做 腿舉起 這個運動要特別練下面的腹肌 手放在屁股下面 雙腿舉起到90度 腿再下去但是不要碰到地板 用下面的腹肌,整個20秒裡面不能讓腿碰到地板 雖然感到酸痛,這就是我們要的效果 很好,繼續一起努力吧 第四個運動叫做 腹肌腳踏車 躺下來,然後肩膀從地板彎上來一點 一邊的膝蓋往胸拉過來,另外一邊的腿要往前伸直 上半身要轉,讓右邊的手肘碰到左邊的膝蓋,左邊的手肘碰到右邊的膝蓋 只有20秒 繼續動,不要停,挑戰自己 坐起來,第五個運動叫做 捲腹踢 手在屁股的後面,兩邊的膝蓋一起往胸的方向上來 用下面的腹肌讓雙腿往前踢 繼續前後動一下,沒有不勞而獲的事 酸痛代表有用 很好,你成功了 第六個叫做 倒退捲腹 腿都舉起向天 用腹肌把屁股舉起來一點點 享受酸痛 快好了 第七個運動叫做捲腹圈 要用多種角度來練腹肌 上半身要彎上來一點然後開始繞圈 你應該會感覺到內面,下面,上面和旁邊的腹肌都縮緊 十秒後換方向 慢慢來,控制好上半身,要讓腹肌有酸痛的感覺 第八個運動是金典的 棒式 這個運動很會讓中心縮緊,讓腰變比較小 手肘在肩膀的正下面,雙手在一起在頭的正下面(前臂在地毯上三角形) 全身要成為一條直線 屁股不能翹起來,維持20秒 加油,要堅持喔,跟著我一起 很棒! 第九個運動叫做 慢X爬山者 用高棒式的姿勢來開始,腹肌要用力 一邊的膝蓋往裡面,快要碰到另外一邊的手肘 記得這個運動的名字嗎?要慢慢來! 相信我,慢慢做會更有效 加油! 第十個運動要先躺下來 逆向腿腳踏車 腿要舉起來然後膝蓋往胸拉進來 再來把腿伸直,一直輪流重複這個動作 好像倒退的騎腳踏車的動作 腿不能碰到地板哦,而且腿伸直的時候,越靠近地板運動效果會越大 已經完成三分之一的運動了! 第十一個運動叫做側棒式,要練腹內斜肌 側邊的腹肌 我們先練右邊 右邊的前臂靠在地上,左腳疊在右腳的上面,身體要變成一條直線 第十二個運動也是 側棒式但是這次我們要練習左邊 一樣的姿勢 要多用腹肌來維持這個姿勢,這樣手不會那麼累 加油,要堅持 要記得你的目標,告訴自己你會跟我一起完成這次的運動! 給自己看你有多厲害 第十三個,躺下來做核心踢腿 這個又要練到下面的腹肌 頭和肩膀彎上來一點,為了確認你在用腹肌,雙手要放在肚子上 雙腿舉起然後快速上下動,像剪刀的動作一樣 腿越靠近地板運動越難 很不容易可是很有效 做的非常好! 第十四個叫做海星捲腹 手和腳都像星星一樣伸出 右手和左腳舉起來然後在中間要碰到,再來左手和右腳 輪流20秒 加油,這是我們完成目標的方式 第十五個叫做 腿舉起 手放在屁股下面,雙腿一起舉起到45度 頭也彎上來,眼睛看你的腳指頭 不要動 腿的角度越低,運動效果越好 已經做完了一半,不能在這個時候放棄! 腿不要放下,你可以成功! 你們還沒放棄讓我以你們為榮! 第十六個叫做 V捲腹,手要往上伸直 用腹肌把上半身從地毯上彎上來,同時膝蓋往胸拉進來 讓手指碰到腳踝 這個動作有難度,你可以慢慢來 重點是不要放棄 第十七個叫做 俄羅斯轉 坐起來,腿離開地板,雙手在肚子前面 用側邊的腹肌讓上半身左右轉 整個20秒不能讓腿碰到地板 我不要看到任何人放棄 我知道你比自己想像的強壯! 你可以再躺下去,第十八個叫做 碰腳跟 頭和肩膀要彎上來 手在身體的兩邊,用側邊的腹肌讓上半身左右搖擺 讓手碰到腳跟 這會幫我們燃燒肚子的肥肉 加油,一起搖擺吧,專心運動 已經到了第十九個 風車 會幫助你下面和側邊的腹肌 雙腿一起舉起,從左邊到右邊花半個圈然後再回去 要用腹肌來控制你的腿,整個20秒不能碰到地板! 時間過得好快!第二十個運動叫做 抓空氣 手跟腳都45度地往上伸直 頭,手和腳都不在地板上,不要動 你的背盡量要貼在地板上 手跟腳繼續在空中 除了你自己決定要放棄以外,沒有什麼可以攔住你達到目標 別阻止自己的成功 完成了三分之二的運動! 第二十一個叫做 四個動作腿舉起 雙腿要舉起來 一支腿先舉起到90度,再來另外一支腿跟著 先舉起的那支腿也先下去,再來另外一支腿下去(但是都不能碰到地板) 這個運動都要用下面的腹肌 我陪伴你們一起運動 別放棄 第二十二個運動叫做側邊捲腹,要練腹內斜肌 兩個膝蓋彎,把一隻腳放在另外一邊的膝蓋上面 手在頭的後面然後上半身要彎上來讓右邊的手肘碰到彎上來的膝蓋 十秒以後換邊 你們做的很好 第二十三個叫做 腳踝捲腹,要練上面的腹肌 腿都舉起到90度,手都在耳朵旁邊 上半身彎上來,手伸出,要碰到腳踝 要用腹肌來讓上半身彎上來 越來越接近運動的尾巴 第二十四個運動叫做 腿伸直仰臥起坐 整個上半身要坐起來,讓手碰到腳踝 加油,現在的努力會有很棒的結果 第二十五個叫做 單腿舉起 這個運動很會練到下面的腹肌 雙腿從地板上來一點點 一支腿上來到90度然後再下去,另外一隻腿模仿一樣的動作 腿不能碰到地板 加油,要繼續堅持,繼續陪我運動! 第二十六個叫做 蜘蛛人棒式 會讓你的腹肌變的很厲害 用手肘棒式的姿勢來開始 右邊的膝蓋要碰到右邊的手肘,再來左邊也一樣 輪流20秒 加油,不能放棄 這會練到你的中心還有上面和下面的腹肌 會讓肚子變比較小 第二十七個叫做 V型平衡,會很酸痛 坐起來,用腹肌把腿也舉起一點點 手往前伸直,讓身體平衡在這個V型 要hold住 腳越伸直,運動效果越好 這種運動會讓你得到你想要有的腹肌 只剩下三個運動 第二十八叫做 碰腳踝 手往上伸直 腿舉起到90度 同時,頭和肩膀要彎上來,手伸出然後碰到腳踝 每次要用腹肌的肌肉 下來的時候不要讓腿靠在地板上 加油,讓運動真有效 第二十九個運動叫做 腿舉起跳動 這是為了多燃燒肚子下面的脂肪 跟 腿舉起 很像 不要一次把腿舉起到90度,我們要在45度左右上下跳動 這比正常的腿舉起運動來的難一點 但是比正常的腿舉起還更有效 腿的上下動作越靠近地板,效果越厲害 來到最後一個運動 側邊棒式碰手肘 用側邊手肘棒式當作開始的姿勢 上面的手放在耳朵的旁邊 用腹肌的力量,把上面的膝蓋舉起到能碰到上面的手肘 十秒以後換邊 整個運動只剩下幾秒,加油! 成功了!
(要記得拉一下腹肌) 30種不同練腹肌的運動,你們真棒! 多練習就會更好,幾年前我連裡面任何一個運動都不能做! 如果有幾個運動對你來說太難不要灰心 繼續加油,繼續努力,這樣才會達到你的目標 腹肌要拉一下 或者你可以看我另外拉筋的影片來冷靜下來 記得要按讚,留言,訂閱還有跟親朋好友分享這隻影片 再次跟大家說,Good Job(做得好),下次再見!

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Comments

  1. I lost so much weight last year
    But I didn't do it with strict diets
    People say you can lose 20 kilo
    In 6 month but that was way too hard I am just 15 so I have lost it in a year this year I'm gonna focus on abs instead of losing weight
    Thank you EMI

  2. Guys can you give me some advice? I think I am doing something wrong. I did the full workout and put a lot of effort into it and some exercises were challenging for me but most of the were okay but I didn't feel tired after the work out and couldn't feel a burn in my stomach. What am I doing wrong?? >_< I would be so happy to receive your advice – i'm really trying hard to do the exercise well. I am not a workout beginner, since I started doing Emi Wongs workouts (but not this one) 4 months ago, I go for a run 2 times a week, I am generelly an active person and eat very healthy. I am not trying to lose weight but become more fit and healthy and I wish that I would find a good ab workout for me and I really like this one, but I obviously do something wrong D: Please help me~ thank you!!

  3. hi, i will be doing an update every week, i will be doing this every other day and the thigh workout every single day and i will be updating that on the thigh workout video.

  4. Time for a new challenge. As soon as I wake up this is what I'll be doing. I first started at 142 on February 5th and now 132 on March 1st. Need to be healthy again and especially for my son.

  5. Time for a new challenge. As soon as I wake up this is what I'll be doing. I first started at 142 on February 5th and now 132 on March 1st. Need to be healthy again and especially for my son.

  6. I only want to loose weight and want to get flat tummy and smaller weist. I don't want to get 6 packs, should I do this??

  7. wow I've been doing this workout for a week plus little intense ab exercises before bed and when I wake up and of course I eat healthy and drink plenty of water (you should drink a lot of water. you'll get used to it and won't forget to drink it and it helps to lose wheigt and makes your stomach less bloated)…. first of all I had problems with a bloated stomach and now there's no bloating anymore and second of all I feel my abs and the fat is about to burn… the process is actually slow but I'm on a good way and I won't give up:)

  8. Any idea about calorie burning from this session?and how many times one should do this session per week?answers are seriously solicited.

  9. Hello Emi!! 🙂 Thank you for your workouts! <3 Ive tried a lot of workout videos on YouTube before but I find your videos more helpful! (and i really enjoy them) I've done this workout for a week now and i have lost 2 cm belly fat.. The exercises get easier for me to do day by day.. Should i continue with this routine to lose more belly fat? Or should i change wortkout because I feel I get used to it?

  10. you do not know how much this video has helped me. not only workout wise, but also it gave me huge inspiration for a very important thing for me. thanks Emi Wong and the respectd people

  11. That was soooooo intense but I liked it so much. Thank you. I'll continue every day with others videos from your channel. 🏋️

  12. ทำตามเกือบทุกคลิปเลยค่ะ เห็นง่าย ๆแต่เหงื่อเยอะมากกกก

  13. I only wanted a video to build my abs and to reduce by belly fat this is very good video i just subscribed to ur channel and i love it thnx emi😚

    Hi emi i just have one doubt ive been doing these excercises since like 1 month but i dont c any changes in my lower abs but i can c change in upper abs.. please reply and suggest me something please

  14. Hello Emi! I have a doubt if I was doing this workout three months ago ¿when can I be able to see changes in my body?

  15. I’m so nervous! I’m gonna start trying to do these at least every other day doing the arm, this one, and the leg one. Fingers crossed! I’m kind of nervous because I’m already decently sore from my last workout but I’m just gonna give it my best. My problem is I always push myself so hard my first day then immediately tap out when I don’t see results because in my mind like I did so much I should see something. But honestly I just need to learn how to pace myself more and this applies to a lot of areas in my life.

  16. I super love ur work out videos, im a mother of 3 kids and ur work out videos really help me to get back in shape thnx 😘

  17. Hi emi ive been doing this exercises like since 1 month i can c change in my upper abs but i dont c any change in my lower abs please suggest me something for that ….please reply please reply🙏🙏

  18. thanks so much ms. emi for being an inspiration! i really love your videos. they're effective, easy to follow, good for beginners like me. you got a new subscriber here!

  19. I am very insecure about myself and so I started making workouts. I did so many but no one helped me
    Then I found this and I started it. I felt so good
    Now I am still doing it and it works definitely ❤️

  20. does this help reduce love handles? This is truly what I need but the love handle workout is really hard for me so I´m trying to get in better shape before attempting that again ahah. Maybe you could make a love handle workout with less cardio?
    You´re truly inspirational Emi!

  21. Dear emi, you have no idea how you change my world since I did all your program a million thanks to you girl ♥️♥️♥️

  22. Finally found the best abs workout 👏🏻👏🏻❤️❤️❤️ I started it today and it’s 🔥🔥🔥💕💕

  23. i love this workout so much! the burn is amazing and i prefer the 20s intervals when it comes to ab workouts! amazing. all of the workouts felt super effective.

  24. I loved that workout! I have a weak and overweight body so I can’t do the same exercise for too long like a minute straight and I end up giving up.
    But in this video I could complete the workout (except russian twists). I didn’t feel so exhausted because there were a lot of exercises but in short times.
    I am going to do this workout and your other HIITs for everyday. Thank you so much❤️

  25. I don't understand… I'm doing the exercises but… I feel the burn only with … 3 , 4 exercices and the other it's not burning at all… I'm son afraid and sad because i really want to change my body…. And i feel like it's not working..

  26. Have you ever suffered from bloating before? If so can you make a video about it or help me out. I’ve been working out using your vids and I do feel my abs getting harder but my stomach still bloats so it isn’t flat. Do you have any suggestions?

  27. I also post what I eat everyday on my instagram stories – hope that would give you some meals ideas and tips!
    https://www.instagram.com/emiwong_/

  28. Love u emi!!! You’re a life changer! 🥰 I saved so many workout videos but still always go back to yours. So do-able & easy to follow. Absolutely motivating and saw results quick. Thank you! 😍

  29. This really work the abs, a good sweat and a burning sensation, I will keep up with this for as long as I see results 😊 thanks emi! ❤️

  30. The problem is I CAN'T BREATHE while doing this

    It is a pain in my stomach and I cannot breathe normally

    And that even creates more pain in my stomach and I cannot finish even it is only 20 seconds

    Anyone like me ?

    Pls recommend me
    How to do it right

  31. I agree to what u said,my body used to certain workouts usually after a week and by then I will change to another version,but importantly must be intense or full fat burning type.

  32. Thank you so much emi ! Your videos have helped me so much 😊😊 I had felt very confident in some clothes, I now feel more confident in my body😘🥰

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