side bend oblique的八卦，Yahoo名人娛樂都在討論

👑這次的影片是教大家如何訓練出漂亮的馬甲線/川字線。
• 總共有五個動作。
• 一個動作做10次（中間建議盡量不要休息）。

• 標準姿勢是，如果你是先練右邊側腹肌，那就是上半身與地面平行，下半身往左邊轉，右腳在左腳前面雙腳平貼在地上。練左邊教是相反。

• 這個動作是我最愛的側腹肌運動。因為轉體，讓你可以把側腹肌練的練的很徹底。而且使用的是你的身體的重量。不過同時難度也很高。我知道台灣沒有什麼人是這樣練側腹肌的。所以如果你覺得太難，那一開始你可以只要做到正確的姿勢（姿勢正確是最重要的），不過不用做任何事只要停在這姿勢30秒到一分鐘。就像你Hold一般的平板式一樣。然後在慢慢進階。

歡迎提問喔。

感謝 viaSWEAT 的新運動內衣跟Leggings ,好看又好穿。

👑This is my favorite way to train your obliques muscles.

• All you need is a yoga mat, and I gliding discs(professional workout gear. If you don't have it. Use small towel or disposable plates)

• It's 5 movements each movement do 10reps.
• Trying not to rest during the transaction.
• What's the proper form? If you start from your right oblique first, then upper body should be parallel with the floor, lower body twist to the left side and the same time cross your right foot in front of your left, feet flat on the floor.
• This is a very intense obliques series. If you can't do all the moves it's fine. But hold your body in the proper way for 30secs to 1min (just like you hold in the normal plank but twisted your body.) then start from there.( RIGHT FORM IS EVERYTHING!!!!!)

• First movement.
Hold a hand plank but twist your lower body and just slowly use your oblique to pike up. It's doesn't has to be high. As long as you are using the right muscle.

• Second movement
Everything is the same movement but changed to a forearm plank.

• Third movement
Keep your lower body twisted, then walk your plank. From elbow elbow to hand hand

• Forth movement
Back on hand plank, keep your lower body twisted, now heel of the ground just your toes on the tool you are using, then slowly bend your knees to your elbow.

•Fifth movement
On your forearms plank, just us your forearms to push you whole body back and forth.

Ask me if you have any questions:)

使用foam roller 來訓練核心

總共有五個動作

每個動作做45秒到一分鐘
整個2-3組（如果你是進階版可以做3-4組)

第一個
撐平板式。腳趾在foamroller上方。小幅度的，收肚子，核心往上抬。

第二個
撐平板式。小腿骨在foamroller上方。慢慢地臀部往上抬，同時彎曲膝蓋，膝蓋往胸部的地方靠近。（把臀部抬高可以練到核心上方的肌肉。）

第三個
撐平板式。小腿骨在foamroller上方。這次的動作跟第二個動作一樣，只是不用把臀部被抬高。背是直的。只要彎曲膝蓋慢慢的往胸部的地方移動。在慢慢地伸直雙腿。(不抬高臀部，可以練到核心下方的肌群。）

第四個 練側腹肌
撐肘撐平板式。上半身要與地面平行，下半身先練右邊側腹肌就先往右邊開（想像自己是條毛巾被擰乾，所以要轉的很徹底。）右側大腿在foamroller上方，膝蓋維彎。慢慢的把右邊側腹肌網上檯，因為側腹肌往上抬所以foamroller跟著轉動。
練完右邊記得練左邊。

第五個
這著動作同時可以練到你的手臂，上背，跟核心
坐在瑜伽墊上，小腿放在foamroller上，雙手放在臀部兩側。手撐地，雙腿望往外延伸，全身先伸展，在慢慢的把臀部往後帶。再重複。

Here's 5 movements to use Foam Roller to do Core Workout

Do each movement 45secs to 1min.
Do this 2-4times.

1. Hold plank, replace your feet on the foam roller. This is a very small movement. Slowly pike up from your abdominal then go back down.

2. Hold plank, replace your shins on the foam roller. Slowly lift up your hips to the ceiling and bend your knees to the chest. (For this move lifted up your hips can work on your upper abdominal more.)

3. Hold plank, replace your shins on the foam roller. Same move like the first move, but this time don't lift up your hips, just bend your knees to the chest. (Don't lift up your hips, your can work on your lower abdominal more.)

4. Now is your OBLIQUES workout
Hold a formarm plank, upper body should be parallel with the floor, lower body should fully twisted to the right side (cuz we are going to working on your right side oblique first.) Then, replace your right side thigh on the foam roller. Slowly pike up from your right side oblique then go back down.

ONCE YOU FINISHED RIGHT SIDE OBLIQUE DON'T FORGET TO DO LEFT SIDE.

5. This is movement is for your arms,upper back, and your core.
Sit on the yoga mat, replace your shins on the foam roller, hands by the hips. Slowly extend everything out, have a good stretch, then slowly use your abdominal to pull back hips to the back.

想要擁有漂亮的馬甲線又不想去健身房，做這四個動作就對了

要注意的事情是，上半身要與地面平行，如果是坐右邊的側腹肌時下半身要往左側開,要開的，轉的極限側腹肌才會正確運動到喔。速度不用快，記得配合呼吸，線條練得更漂亮。
其他注意事項在影片中我都有講解喔

Body Weight Obliques Workout

Lets start from the Right Side Oblique
Hold a elbow plank first,then hips turn to the left side, right foot in front of left foot feet stacked together flat on the ground.
.
1.When you in the position hold everything just move your feet, use your right side obliques strength lift your heels up and then down up and down for at least 30secs to 1 min.

2. Same position just left knee to left elbow for at least 30 secs to 1 min.

3. Same position but walk your plank elbow elbow hand hand do it at least 30 secs to 1 min.

4. Sit up on your hips, upper body straight bend your knees and turn it to the left (you can put a paper in between knees has to be together so paper won't fall) and just crunch your knees close to our chest. Do it 30secs to 1 min.

Once you done the right side your can do all over again on your left side.