里约，激战正酣。奥运会的舞台上汇集了世界各国运动员，熬夜看比赛的你有没有艳羡他们的好身材？其实，在军营的兵哥哥们身材也不输专业运动员哦！
今天可是“全民健身日”， 颜值爆表的兵哥哥要“现身说法”啦，教你练出迷人马甲线，走过路过不要错过！
什么是马甲线？
马甲线是平坦腹部的最高境界，腹部没有赘肉，还要有肌肉线条。在肚肌两侧两条直立的肌肉线，看起来很像马甲，因此被称为“马甲线”。
想要这样让人“爱不释手”的马甲线？兵哥教你这样做！
在锻炼之前首先进行热身，以慢跑为主。尽量让身体热起来，微微出汗，但注意不要太累。不一定非要10分钟，看情况而定。
空中骑自行车3组，每组30回合（左右各30次）组间休息30秒。
动作解读：
感受腹部的收缩，有时候把手放在腹部感觉腹肌发力，也能更好的帮助自己找到感觉。
端腹3组，第一组30秒，后面每组依次叠加10秒。
动作解读：
刚开始，腹肌力量弱的时候膝盖可以微弯。力量变大后，腿打直，要坚持更长时间。
平板支撑3组，每组1分钟。
动作解读：
保持背部挺直，身体成一条直线。收紧核心肌群。
器械二练习3组，第一组3个，第二、三组依次叠加1个。
动作解读：
器械二练习也称为卷身上。动作很简单，在完成器械一练习的基础上，卷腹、拉臂、仰头就可以实现，在这个动作过程中切记不要松手。这是一个既锻炼臂力又锻炼腹肌的绝佳动作。
俯卧单屈腿3组，每组30回合（左右腿各30次）。
动作解读：
身体成俯卧撑姿势，然后收腿收膝，每次膝盖尽量贴近胸部，依次循环。
健腹轮锻炼3组，每组8至10次。
动作解读：
双膝跪地，将健腹轮拿在手中。吸气，让你的背部呈一定弧度弯曲到最大程度，尽量将你的臀部绷紧，将下巴收紧，使臀部保持和地面垂直的状态。在这个动作中，臀部不能向后翘的太高。
仰卧起坐2组，第一组20次，第二组30次。
动作解读：
平躺在垫子上，双腿打直，双手交叉放于脑勺后侧，尽量展开双臂。做动作时，让腰部发力，上身径直起来，身体和腿部夹角小于90度。
哑铃健腹3组，每组20次。
动作解读：
平躺在垫子上，右手（左手）握住哑铃，左手（右手）协同，每次起身时右手同时向胸前摆动，注意腹部发力。
还等什么，练起来吧！
中国军网微信（zgjw_81）出品
策划：曲延涛
作者：李国强
编辑：毛志文
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