如何利用健身房设备进行高效瘦腰，动作图解英文双语对照

瘦腰动作一：哑铃侧弯

哑铃侧弯是一种非常有效的瘦腰动作，首先，站立，双脚与肩同宽或略宽，手持哑铃放松身体两侧，然后向一侧倾斜身体，直到感到肋骨下方的肌肉被拉伸，然后恢复到站立姿势。重复此动作。

瘦腰动作二：杠铃斜板侧屈

杠铃斜板侧屈是一种利用器械的动作，首先，调整斜板至适宜的高度，仰卧在上面，双脚稳固地踩住地面，手持杠铃，然后向一侧倾斜身体，直到感到肋骨下方的肌肉被拉伸，然后恢复到仰卧姿势。重复此动作。

瘦腰动作三：器械旋转

器械旋转是一种通过器械进行的瘦腰动作，首先，坐在器械旋转机器上，调整合适的重量，双手握住握把，然后扭动腰部，使上身随之扭转。重复此动作。

瘦腰动作四：有氧运动

除了以上的局部动作，有氧运动也是瘦腰的利器。可以选择跑步、划船、椭圆机等运动方式，让全身进行有氧运动，有效燃烧脂肪，达到瘦腰的效果。

以上就是在健身房利用各种设备进行高效瘦腰的动作图解，希望对你有所帮助，谢谢阅读！

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英文翻译对照，仅供参考

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Thin waist movement one: Dumbbell side is curved

Dumbbell side turn is a kind of very significant thin waist action, above all, stand, double foot and shoulder are the same as wide or slightly wide, hold dumbbell to loosen the body two side, tilt to a side next the body, till the muscle that feels costal lower part by drawing, regain power of station standing position next. Repeat this act.

Thin waist movement 2: Barbell is inclined board side is bent

Barbell is inclined board side is bent is a kind of act that uses weapon, above all, adjust inclined board to appropriate height, lie on one's back above, double foot steps on dwelling place face firm, hold barbell, tilt to a side next the body, till the muscle that feels costal lower part by drawing, restore to respect prone position power next. Repeat this act.

Thin waist movement 3: Appliance rotates

Appliance rotates is a kind of thin waist action that has through appliance, above all, sit in appliance to rotate on the machine, adjust appropriate weight, both hands handholds grasp, next twist waist, make the upper part of the body is turned round subsequently. Repeat this act.

Thin waist movement 4: Have oxygen campaign

Besides the local action of above, motion having oxygen also is the edge tool of thin waist. Can choose ran, row, the athletic way such as elliptical machine, let undertake oxygen moves having all over, effective combustion is adipose, achieve the result of thin waist.

Above uses all sorts of equipment to undertake in gym namely efficient the movement of thin waist is graphic, hope to be helped somewhat to you, the thank is read!