作者ranyea (ranyeaN N)
站內MuscleBeach
標題[問題] crunch的角度
時間Wed Sep 1 21:44:51 2004
請問板上高手
incline和平躺的crunch
哪一種比較有效
搜尋了之前的文章和精華區
都沒有這方面的討論耶
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作者: tromp (Tromp) 看板: MuscleBeach
標題: Re: [問題] crunch的角度
時間: Thu Sep 2 17:01:22 2004
※ 引述《ranyea (ranyeaN N)》之銘言：
: 請問板上高手
: incline和平躺的crunch
: 哪一種比較有效
: 搜尋了之前的文章和精華區
: 都沒有這方面的討論耶
crunch的效果不是很好,不過關於incline的研究不多,目前研究的主流是用
肌電圖作測試,但是在腹肌方面大約快十年沒出paper了!以下的結果可以供
有志於腹肌的版友參考一下:
Activity in Rectus Abdominis
Rank -- Exercise -- Mean % of activity
1 Bicycle maneuver 248
2 Captain's chair 212
3 Exercise ball 139
4 Vertical leg crunch 129
5 Torso track (machine) 127
6 Long arm crunch 119
7 Reverse crunch 109
8 Crunch with heel push 107
9 Ab roller (machine) 105
10 Hover 100
11 Traditional crunch 100
12 Exercise tubing pull 92
(動作後面標的數字越高越好)
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作者: snakeX (衝吧！衝吧！) 看板: MuscleBeach
標題: Re: [問題] crunch的角度
時間: Thu Sep 2 20:53:30 2004
<<恕刪>>
: crunch的效果不是很好,不過關於incline的研究不多,目前研究的主流是用
: 肌電圖作測試,但是在腹肌方面大約快十年沒出paper了!以下的結果可以供
: 有志於腹肌的版友參考一下:
: Activity in Rectus Abdominis
: Rank -- Exercise -- Mean % of activity
: 1 Bicycle maneuver 248
^^^^^^^^^^^^^^^^^^^^^
請問這個動作是什麼？
空中腳踏車嗎？
有解說或圖文教學嗎？
: 2 Captain's chair 212
這個我連猜都猜不到了～～～
請各位前輩指導一下謝謝～～～
是怎樣的動作？
感謝指導～謝謝orz
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馬的～...看到書就煩!!我踩踩踩踩踩~~~~~~~~
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︿○╯
（︿
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作者: Lick (Lick Chen) 看板: MuscleBeach
標題: Re: [問題] crunch的角度
時間: Thu Sep 2 21:03:56 2004
※ 引述《tromp (Tromp)》之銘言：
: Activity in Rectus Abdominis
: Rank -- Exercise -- Mean % of activity
: 1 Bicycle maneuver 248
: 2 Captain's chair 212
: 3 Exercise ball 139
: 4 Vertical leg crunch 129
: 5 Torso track (machine) 127
: 6 Long arm crunch 119
: 7 Reverse crunch 109
: 8 Crunch with heel push 107
: 9 Ab roller (machine) 105
: 10 Hover 100
: 11 Traditional crunch 100
: 12 Exercise tubing pull 92
: (動作後面標的數字越高越好)
換我來狗尾續貂一下
The top three abdominal exercises were:
1.Bicycle maneuver
Lie flat on the floor with your lower back pressed to the ground. Put your
hands beside your head. Bring your knees up to about a 45-degree angle and
slowly go through a bicycle pedal motion. Touch your left elbow to your right
knee, then your right elbow to your left knee. Breath evenly throughout the
exercise.
http://www.bodybuilding.com/fun/2002/airbike1.jpg
http://www.bodybuilding.com/fun/2002/airbike2.jpg
2.Captain's chair
This was one of the few on the "most effective" list that involves gym
equipment. Start with legs dangling and slowly lift your knees in toward your
chest. The motion should be controlled and deliberate as you bring your knees
up and return them back to the starting position.
http://www.bodybuilding.com/fun/2002/kneeraisefront.jpg
http://www.bodybuilding.com/fun/2002/kneeraisefront2.jpg
3.Crunch on an exercise ball
Sit on the exercise ball with your feet flat on the floor. Let the ball roll
back slowly and lie back until your thighs and torso are parallel with the
floor. Contract your abdominals raising your torso to no more than 45 degrees.
To work the oblique muscles, make the exercise less stable by moving your feet
closer together.
http://www.bodybuilding.com/fun/2002/ballcrunch1.jpg
http://www.bodybuilding.com/fun/2002/ballcrunch2.jpg
資料來源
http://sportsmedicine.about.com/cs/conditioning/a/aa020402a.htm
圖片連結則是我自己找的，也不知道有沒有找錯，我的英文不太好。
不過 Sit-up 連看都看不到，所以也算沒教錯啦！哈！
果然要時時吸收新知識呀！
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一顆土耳其草莓一顆紅心芭樂梅子粉多一點綠茶一罐不要白砂糖代糖咖啡因越多越好
呼～才50卡耶！
怕卡路里太高 幹嘛不去運動333啊？往內～提高基礎代謝 讓妳吃得飽
往外～還修飾體態線條 比節食還要強好多喔！同樣是在塑身減肥啊 可以活更久～
幹嘛不早講啊！
妳們當精華區是假的嗎？
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推 ranyea:推推推推推 140.112.225.112 09/02
推 snakeX:大推啦！！ 211.74.186.135 09/02
推 Monday:再推囉~~ 218.166.7.132 09/02
推 lonelyheaven:Captain's chair 笑的好難過…… 210.209.136.89 09/03
推 justeat:推 不過這些動作光用看的就覺得很難>"< 211.74.78.13 09/03
推 newegg:我上課常做第1個耶^^ 要注意腳尖的方向喔 218.167.162.214 09/03
→ newegg:自已做的話就抗力球感覺上腹最強 218.167.162.214 09/03
推 jsoccer:captain chair...以前有做過幾次，超酸... 61.228.96.236 09/03
→ examcia:說 220.135.120.48 09/06
> -------------------------------------------------------------------------- <
作者: jsoccer (soccer) 看板: MuscleBeach
標題: Re: [問題] crunch的角度
時間: Fri Sep 3 13:55:10 2004
: ※ 引述《tromp (Tromp)》之銘言：
: : Activity in Rectus Abdominis
: : Rank -- Exercise -- Mean % of activity
: : 1 Bicycle maneuver 248
: : 2 Captain's chair 212
: : 3 Exercise ball 139
: : 4 Vertical leg crunch 129
: : 5 Torso track (machine) 127
: : 6 Long arm crunch 119
: : 7 Reverse crunch 109
: : 8 Crunch with heel push 107
: : 9 Ab roller (machine) 105
: : 10 Hover 100
: : 11 Traditional crunch 100
: : 12 Exercise tubing pull 92
用google找到了一個有圖片的網站，供參考：
http://www.acefitness.org/getfit/abstudy_top.cfm
還有一篇「The Best and Worst Abdominal Exercises」(最好與最壞的腹肌運動)
http://www.healthatoz.com/healthatoz/Atoz/hl/fit/star/alert05222001.jsp
把sit-up(即我們所謂的仰臥起坐)給痛批了一頓...
ps.
現在台灣這邊教育部要求學生測的體適能，就有仰臥起坐這項嘛？
不知道國外是怎樣的....
=========(以下是編輯補充)=========
再補一篇，The 10 WORST Abdominal Exercises(最爛的腹肌運動)
1. Electronic Ab Stimulation
2. Bent Over Twist
3. Straight-Legged Sit-Ups
4. Roman Chair Sit-Ups
5. Two-Dumbbell Side Bend
6. Straight Leg Double Leg Raises
7. Ab Rocker
8. The Ab Wheel
9. Improper Use Of The Nautilus Abdominal Machines
10. Seated Spinal Twist Machine
http://www.efitness.com/news/article.cfm/article_id,8392
裡有有句話好狠，伸直腳的仰臥起坐那段：
「Thankfully, a high school student’s body is far more forgiving
of exercise mistakes than an adult’s.」
看來國外也是不少學生被這樣要求的...>_<
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※ 編輯: jsoccer 來自: 61.228.96.236 (09/03 13:56)
推 alod:哇!!英文的耶~~ 218.170.172.97 09/03
推 Spearm1nt:推啊 有 喜酣的教育部 218.167.47.172 09/03
※ 編輯: jsoccer 來自: 61.228.96.236 (09/03 14:11)
