{"id":11837,"date":"2026-08-20T15:53:25","date_gmt":"2026-08-20T07:53:25","guid":{"rendered":"https:\/\/gooart.space\/en\/?p=11837"},"modified":"2026-08-20T17:17:06","modified_gmt":"2026-08-20T09:17:06","slug":"%e5%b1%85%e5%ae%b6%e8%85%b9%e8%82%8c%e9%94%bb%e7%82%bc","status":"publish","type":"post","link":"https:\/\/gooart.space\/zh\/abs-home-workout\/","title":{"rendered":"\u8179\u808c\u5c45\u5bb6\u953b\u70bc"},"content":{"rendered":"<p class=\"wp-block-paragraph\">\u4e00\u4e2a <strong>\u5c45\u5bb6\u8179\u808c\u953b\u70bc<\/strong> \u4e0d\u9700\u8981\u5377\u8179\u673a\u3001\u540d\u724c\u745c\u4f3d\u57ab\uff0c\u4e5f\u4e0d\u9700\u898130\u5929\u6311\u6218PDF\u3002 \u4f60\u7684\u8179\u808c\u5bf9\u6240\u6709\u808c\u8089\u90fd\u9002\u7528\u7684\u539f\u5219\u540c\u6837\u6709\u6548\uff1a\u6e10\u8fdb\u5f0f\u8d1f\u91cd\u3001\u8db3\u591f\u6570\u91cf\u7684\u9ad8\u8d28\u91cf\u91cd\u590d\u52a8\u4f5c\uff0c\u4ee5\u53ca\u6301\u4e4b\u4ee5\u6052\u7684\u8bad\u7ec3\u3002\u672c\u6307\u5357\u4e3a\u4f60\u63d0\u4f9b\u6559\u7ec3\u7ea7\u7684\u8bad\u7ec3\u65b9\u6848\u2014\u2014\u4e94\u9879\u5173\u952e\u52a8\u4f5c\u300115\u5206\u949f\u5faa\u73af\u8bad\u7ec3\uff0c\u4ee5\u53ca\u90a3\u4e9b\u6311\u6218PDF\u6587\u4ef6\u523b\u610f\u5ffd\u7565\u7684\u5173\u4e8e\u8179\u90e8\u8102\u80aa\u7684\u771f\u76f8\u3002.<\/p>\n\n\n\n<div class=\"wp-block-rank-math-toc-block\" id=\"rank-math-toc\"><h2>\u76ee\u5f55<\/h2><nav><ul><li><a href=\"#what-your-abs-actually-do\">\u8179\u808c\u7684\u5b9e\u9645\u4f5c\u7528\u662f\u4ec0\u4e48<\/a><\/li><li><a href=\"#the-best-abs-home-workout-exercises\">\u6700\u4f73\u5c45\u5bb6\u8179\u808c\u953b\u70bc\u52a8\u4f5c<\/a><\/li><li><a href=\"#the-15-minute-circuit\">15\u5206\u949f\u5faa\u73af\u8bad\u7ec3<\/a><\/li><li><a href=\"#belly-fat-home-workout-the-honest-truth\">\u5c45\u5bb6\u51cf\u809a\u8169\u953b\u70bc\uff1a\u771f\u5b9e\u60c5\u51b5<\/a><\/li><li><a href=\"#common-mistakes\">\u5e38\u89c1\u9519\u8bef<\/a><\/li><li><a href=\"#faq\">\u5e38\u89c1\u95ee\u9898<\/a><\/li><li><a href=\"#strong-core-first-everything-follows\">\u6838\u5fc3\u5f3a\u5065\uff0c\u4e07\u4e8b\u7686\u987a<\/a><\/li><\/ul><\/nav><\/div>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1200\" height=\"801\" src=\"https:\/\/gooart.space\/wp-content\/uploads\/pexels-photo-8038640.jpeg\" alt=\"\u5c45\u5bb6\u8179\u808c\u953b\u70bc\" class=\"wp-image-11904\" srcset=\"https:\/\/gooart.space\/wp-content\/uploads\/pexels-photo-8038640.jpeg 1200w, https:\/\/gooart.space\/wp-content\/uploads\/pexels-photo-8038640-768x513.jpeg 768w, https:\/\/gooart.space\/wp-content\/uploads\/pexels-photo-8038640-18x12.jpeg 18w, https:\/\/gooart.space\/wp-content\/uploads\/pexels-photo-8038640-600x401.jpeg 600w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<h2 id=\"what-your-abs-actually-do\" class=\"wp-block-heading\">\u8179\u808c\u7684\u5b9e\u9645\u4f5c\u7528\u662f\u4ec0\u4e48<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u6838\u5fc3\u808c\u7fa4\u65e2\u4e0d\u662f\u5355\u4e00\u7684\u808c\u8089\uff0c\u4e5f\u4e0d\u662f\u5355\u4e00\u7684\u529f\u80fd\u3002 <a href=\"https:\/\/en.wikipedia.org\/wiki\/Rectus_abdominis_muscle\" target=\"_blank\" rel=\"noopener noreferrer\">\u8179\u76f4\u808c<\/a> \u810a\u67f1\u5f2f\u66f2\u65f6\uff0c\u8179\u659c\u808c\u4f1a\u65cb\u8f6c\u5e76\u62b5\u6297\u65cb\u8f6c\uff0c\u800c\u6df1\u5c42\u7684\u8179\u6a2a\u808c\u5219\u50cf\u4e00\u6761\u4e0e\u751f\u4ff1\u6765\u7684\u8d1f\u91cd\u5e26\u4e00\u6837\u652f\u6491\u7740\u5168\u8eab\u3002 \u5728\u8bad\u7ec3\u548c\u5b9e\u6218\u4e2d\uff0c\u6838\u5fc3\u808c\u7fa4\u7684\u771f\u6b63\u4f5c\u7528\u5728\u4e8e\u529b\u91cf\u4f20\u9012\uff1a\u6765\u81ea\u53cc\u817f\u7684\u529b\u91cf\u5fc5\u987b\u7a7f\u8fc7\u8eaf\u5e72\uff0c\u624d\u80fd\u4f20\u9012\u5230\u62f3\u5934\u3001\u811a\u5c16\u6216\u6c89\u91cd\u7684\u6742\u8d27\u888b\u4e0a\u3002\u8bad\u7ec3\u6838\u5fc3\u65f6\uff0c\u8981\u6ce8\u91cd\u7a33\u5b9a\u548c\u529b\u91cf\u4f20\u9012\uff0c\u800c\u4e0d\u4ec5\u4ec5\u662f\u505a\u5377\u8179\u52a8\u4f5c\u3002.<\/p>\n\n\n\n<h2 id=\"the-best-abs-home-workout-exercises\" class=\"wp-block-heading\">\u6700\u4f73\u5c45\u5bb6\u8179\u808c\u953b\u70bc\u52a8\u4f5c<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u4e94\u4e2a\u52a8\u4f5c\u6db5\u76d6\u4e86\u6838\u5fc3\u808c\u7fa4\u7684\u6240\u6709\u529f\u80fd\u3002\u65e0\u9700\u4efb\u4f55\u5668\u6750\uff0c\u53ea\u9700\u4e00\u5f20\u745c\u4f3d\u57ab\uff0c\u65e0\u9700\u989d\u5916\u7a7a\u95f4\uff1a<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>\u6b7b\u866b<\/strong> \u2014 \u57fa\u7840\u652f\u6491\uff1a\u8eaf\u5e72\u4fdd\u6301\u7a33\u5b9a\uff0c\u56db\u80a2\u968f\u4e4b\u6446\u52a8\u3002\u5b8c\u6574\u7684\u6267\u884c\u8bf4\u660e\u8be6\u89c1 <a href=\"https:\/\/gooart.space\/zh\/%e9%94%bb%e7%82%bc\/dead-bug-exercise\/\">\u201c\u6b7b\u866b\u5f0f\u201d\u7ec3\u4e60\u9875\u9762<\/a>.<\/li>\n\n\n\n<li><strong>\u524d\u5e73\u677f\u652f\u6491<\/strong> \u2014 \u6297\u4f38\u5c55\u4fdd\u6301\u3002\u8d28\u91cf\u91cd\u4e8e\u65f6\u957f\uff1a\u808b\u9aa8\u4e0b\u6c89\uff0c\u81c0\u90e8\u53d1\u529b\uff0c\u5728\u7a33\u5b9a\u59ff\u52bf\u4e0b\u4fdd\u6301\u547c\u5438\u3002.<\/li>\n\n\n\n<li><strong>\u4fa7\u5e73\u677f\u652f\u6491<\/strong> \u2014\u2014\u8fd9\u662f\u5927\u591a\u6570\u4eba\u90fd\u4f1a\u8df3\u8fc7\u7684\u6297\u4fa7\u5c48\u52a8\u4f5c\uff0c\u5374\u6b63\u662f\u659c\u808c\u6700\u770b\u91cd\u7684\u52a8\u4f5c\u3002.<\/li>\n\n\n\n<li><strong>\u767b\u5c71\u8005<\/strong> \u2014 \u8fd0\u52a8\u4e2d\u7684\u4f53\u6001\uff1a\u8dd1\u6b65\u65f6\u81c0\u90e8\u4fdd\u6301\u6c34\u5e73\u3002.<\/li>\n\n\n\n<li><strong>\u53cd\u5411\u5377\u8179<\/strong> \u2014 \u63a7\u5236\u4e0b\u8179\u5377\u8179\uff0c\u4e0d\u8981\u62c9\u52a8\u9888\u90e8\uff0c\u4e0d\u8981\u501f\u529b\u3002.<\/li>\n<\/ol>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1200\" height=\"1800\" src=\"https:\/\/gooart.space\/wp-content\/uploads\/pexels-photo-8544608.jpeg\" alt=\"\u6d88\u9664\u8179\u90e8\u8102\u80aa\u7684\u5c45\u5bb6\u8bad\u7ec3\u00b7\u6838\u5fc3\u953b\u70bc\" class=\"wp-image-11903\" srcset=\"https:\/\/gooart.space\/wp-content\/uploads\/pexels-photo-8544608.jpeg 1200w, https:\/\/gooart.space\/wp-content\/uploads\/pexels-photo-8544608-768x1152.jpeg 768w, https:\/\/gooart.space\/wp-content\/uploads\/pexels-photo-8544608-1024x1536.jpeg 1024w, https:\/\/gooart.space\/wp-content\/uploads\/pexels-photo-8544608-8x12.jpeg 8w, https:\/\/gooart.space\/wp-content\/uploads\/pexels-photo-8544608-600x900.jpeg 600w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<h2 id=\"the-15-minute-circuit\" class=\"wp-block-heading\">15\u5206\u949f\u5faa\u73af\u8bad\u7ec3<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u5171\u4e09\u8f6e\uff0c\u6bcf\u7ad9\u8bad\u7ec340\u79d2\uff0c\u79fb\u52a8\u548c\u91cd\u7f6e20\u79d2\uff0c\u6bcf\u8f6e\u95f4\u969490\u79d2\uff1a<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u6b7b\u866b\u5f0f \u2192 \u4fef\u5367\u6491 \u2192 \u4fa7\u5e73\u677f\u652f\u6491\uff08\u6bcf\u4fa720\u79d2\uff09 \u2192 \u767b\u5c71\u5f0f \u2192 \u53cd\u5411\u5377\u8179<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u8fd9\u5c31\u662f\u5b8c\u6574\u7684\u5c45\u5bb6\u8179\u808c\u8bad\u7ec3\uff1a\u5305\u62ec\u4f11\u606f\u65f6\u95f4\u5728\u5185\u517115\u5206\u949f\uff0c\u6bcf\u5468\u8fdb\u884c2\u81f34\u6b21\u3002\u5f53\u8fde\u7eed\u4e24\u6b21\u8bad\u7ec3\u4e2d\uff0c\u4e09\u7ec4\u6807\u51c6\u52a8\u4f5c\u90fd\u611f\u89c9\u8f7b\u677e\u65f6\uff0c\u5e94\u901a\u8fc7\u653e\u6162\u8282\u594f\u6216\u5ef6\u957f\u8bad\u7ec3\u95f4\u9694\u6765\u63d0\u5347\u5f3a\u5ea6\u2014\u2014\u800c\u4e0d\u662f\u589e\u52a0\u65e0\u610f\u4e49\u7684\u91cd\u590d\u6b21\u6570\u3002.<\/p>\n\n\n\n<h2 id=\"belly-fat-home-workout-the-honest-truth\" class=\"wp-block-heading\">\u5c45\u5bb6\u51cf\u809a\u8169\u953b\u70bc\uff1a\u771f\u5b9e\u60c5\u51b5<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u6ca1\u6709\u4efb\u4f55\u8179\u90e8\u953b\u70bc\u80fd\u5c40\u90e8\u71c3\u70e7\u8179\u90e8\u8102\u80aa\u2014\u2014\u201c\u5c40\u90e8\u51cf\u8102\u201d\u662f\u5065\u8eab\u9886\u57df\u4e2d\u6839\u6df1\u8482\u56fa\u7684\u8ff7\u601d\u3002\u51cf\u8102\u662f\u4e00\u4e2a\u5168\u8eab\u80fd\u91cf\u5e73\u8861\u7684\u95ee\u9898\uff1b\u6838\u5fc3\u8bad\u7ec3\u80fd\u589e\u5f3a\u808c\u8089 <em>\u4e0b\u9762<\/em>, \uff0c\u5f53\u5168\u8eab\u8102\u80aa\u51cf\u5c11\u65f6\uff0c\u808c\u8089\u5c31\u4f1a\u663e\u73b0\u51fa\u6765\u3002\u5766\u8bda\u7684\u5212\u5206\u662f\uff1a\u6838\u5fc3\u8bad\u7ec3\u65e8\u5728\u589e\u5f3a\u529b\u91cf\u548c\u63d0\u5347\u8fd0\u52a8\u8868\u73b0\uff0c\u800c\u5851\u5f62\u8bad\u7ec3\u5219\u662f\u4e3a\u4e86\u8ba9\u808c\u8089\u7ebf\u6761\u66f4\u660e\u663e\u3002\u996e\u98df\u7684\u5185\u5bb9\u548c\u65f6\u95f4\u51b3\u5b9a\u4e86\u51cf\u8102\u65b9\u7a0b\u4e2d\u7684\u5173\u952e\u56e0\u7d20\u2014\u2014 <a href=\"https:\/\/gooart.space\/zh\/pre-workout-meal\/\">\u953b\u70bc\u524d\u996e\u98df\u6307\u5357<\/a> \u4ecb\u7ecd\u4e86\u52a0\u6cb9\u7684\u57fa\u672c\u77e5\u8bc6\uff0c\u6ca1\u6709\u901a\u5e38\u7684\u90a3\u79cd\u8425\u9500\u5671\u5934\u3002.<\/p>\n\n\n\n<h2 id=\"common-mistakes\" class=\"wp-block-heading\">\u5e38\u89c1\u9519\u8bef<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u6210\u767e\u4e0a\u5343\u5730\u5494\u54d2\u4f5c\u54cd\u3002.<\/strong> \u6ca1\u6709\u5f20\u529b\u7684\u8bad\u7ec3\u91cf\u53ea\u662f\u9888\u90e8\u6709\u6c27\u8fd0\u52a8\u3002\u4fdd\u6301\u8eab\u4f53\u7d27\u7ef7\u7684\u6162\u901f\u91cd\u590d\u52a8\u4f5c\uff0c\u6bd4\u8eab\u4f53\u677e\u5f1b\u7684\u5feb\u901f\u91cd\u590d\u52a8\u4f5c\u6548\u679c\u66f4\u597d\u3002.<\/li>\n\n\n\n<li><strong>\u62c9\u52a8\u7434\u9888\u3002.<\/strong> \u53cc\u624b\u662f\u652f\u6491\u5934\u90e8\u7684\uff0c\u800c\u4e0d\u662f\u62d6\u7740\u5b83\u7684\u3002.<\/li>\n\n\n\n<li><strong>\u6bcf\u5929\u953b\u70bc\u8179\u808c\u3002.<\/strong> \u808c\u8089\u662f\u5728\u4e24\u6b21\u8bad\u7ec3\u4e4b\u95f4\u751f\u6210\u7684\u3002\u6bcf\u5468\u8bad\u7ec3\u4e24\u5230\u56db\u5929\u5c31\u8db3\u591f\u4e86\u3002.<\/li>\n\n\n\n<li><strong>\u5ffd\u7565\u8be5\u5927\u62ec\u53f7\u3002.<\/strong> \u5982\u679c\u4f60\u7684\u4e0b\u80cc\u90e8\u62f1\u8d77\u79bb\u5f00\u5730\u9762\uff0c\u90a3\u4e48\u8fd9\u4e00\u7ec4\u52a8\u4f5c\u5c31\u4e0d\u518d\u7b97\u4f5c\u8179\u808c\u8bad\u7ec3\u4e86\u3002.<\/li>\n<\/ul>\n\n\n\n<h2 id=\"faq\" class=\"wp-block-heading\">\u5e38\u89c1\u95ee\u9898<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u6211\u5e94\u8be5\u591a\u4e45\u5728\u5bb6\u505a\u4e00\u6b21\u8179\u808c\u953b\u70bc\uff1f<\/strong><br>\u6bcf\u5468\u8fdb\u884c2\u81f34\u6b21\u8bad\u7ec3\u3002\u6838\u5fc3\u808c\u7fa4\u6062\u590d\u5f97\u5f88\u5feb\uff0c\u4f46\u786e\u5b9e\u9700\u8981\u6062\u590d\u2014\u2014\u6bcf\u5929\u8fdb\u884c\u9ad8\u5f3a\u5ea6\u7684\u8179\u808c\u8bad\u7ec3\u53ea\u4f1a\u5e26\u6765\u808c\u8089\u9178\u75db\uff0c\u5e76\u4e0d\u4f1a\u52a0\u901f\u89c1\u6548\u3002.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u5728\u5bb6\u953b\u70bc\u80fd\u7ec3\u51fa\u516d\u5757\u8179\u808c\u5417\uff1f<\/strong><br>\u5b83\u80fd\u5e2e\u52a9\u589e\u808c\u3002\u80fd\u5426\u770b\u5230\u808c\u8089\uff0c\u53d6\u51b3\u4e8e\u4f53\u8102\u7387\uff0c\u800c\u4f53\u8102\u7387\u4e3b\u8981\u7531\u996e\u98df\u51b3\u5b9a\u3002\u4e24\u8005\u90fd\u91cd\u8981\uff1b\u4e8c\u8005\u4e0d\u53ef\u66ff\u4ee3\u3002.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u5e73\u677f\u652f\u6491\u6bd4\u4ef0\u5367\u8d77\u5750\u66f4\u597d\u5417\uff1f<\/strong><br>\u5bf9\u5927\u591a\u6570\u4eba\u6765\u8bf4\uff0c\u662f\u7684\u2014\u2014\u5e73\u677f\u652f\u6491\u80fd\u953b\u70bc\u810a\u67f1\u5b9e\u9645\u4f7f\u7528\u7684\u6838\u5fc3\u808c\u7fa4\u3002\u5377\u8179\u5219\u53ea\u953b\u70bc\u67d0\u5757\u808c\u8089\u7684\u4e00\u4e2a\u6d3b\u52a8\u8303\u56f4\u3002\u5982\u679c\u4f60\u613f\u610f\uff0c\u53ef\u4ee5\u4e24\u8005\u90fd\u7ec3\uff1b\u5982\u679c\u975e\u8981\u4e8c\u9009\u4e00\uff0c\u4e5f\u4e0d\u8981\u56e0\u4e3a\u5176\u4e2d\u4e00\u9879\u800c\u653e\u5f03\u53e6\u4e00\u9879\u3002.<\/p>\n\n\n\n<p 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id=\"strong-core-first-everything-follows\" class=\"wp-block-heading\">\u6838\u5fc3\u5f3a\u5065\uff0c\u4e07\u4e8b\u7686\u987a<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u672c\u5468\u4e09\u6b21\uff0c\u6bcf\u6b2115\u5206\u949f\u2014\u2014\u8fd9\u5c31\u662f\u8fd9\u5957\u5c45\u5bb6\u8179\u808c\u8bad\u7ec3\u7684\u5168\u90e8\u8981\u6c42\u3002\u5148\u5728\u8fd9\u91cc\u6253\u597d\u57fa\u7840\uff0c\u7136\u540e\u518d\u5411\u66f4\u9ad8\u5c42\u6b21\u8fdb\u53d1\uff1a <a href=\"https:\/\/gooart.space\/zh\/functional-training-workout\/\">\u529f\u80fd\u6027\u8bad\u7ec3\u8bfe\u7a0b<\/a> \u201c\u84dd\u56fe\u201d\u5c06\u6838\u5fc3\u529b\u91cf\u8f6c\u5316\u4e3a\u5168\u8eab\u529b\u91cf\uff0c\u800c\u81ea\u7531 <a href=\"https:\/\/gooart.space\/zh\/%e6%88%91%e7%9a%84%e8%ae%ad%e7%bb%83\/\">\u6211\u7684\u57f9\u8bad\u8d44\u6599\u5e93<\/a> 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Workout\">\u9605\u8bfb\u66f4\u591a<\/a><\/p>","protected":false},"author":1,"featured_media":11901,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[793],"tags":[],"class_list":["post-11837","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-training-workouts"],"acf":[],"_links":{"self":[{"href":"https:\/\/gooart.space\/zh\/wp-json\/wp\/v2\/posts\/11837","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gooart.space\/zh\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gooart.space\/zh\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gooart.space\/zh\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/gooart.space\/zh\/wp-json\/wp\/v2\/comments?post=11837"}],"version-history":[{"count":6,"href":"https:\/\/gooart.space\/zh\/wp-json\/wp\/v2\/posts\/11837\/revisions"}],"predecessor-version":[{"id":11917,"href":"https:\/\/gooart.space\/zh\/wp-json\/wp\/v2\/posts\/11837\/revisions\/11917"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gooart.space\/zh\/wp-json\/wp\/v2\/media\/11901"}],"wp:attachment":[{"href":"https:\/\/gooart.space\/zh\/wp-json\/wp\/v2\/media?parent=11837"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gooart.space\/zh\/wp-json\/wp\/v2\/categories?post=11837"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gooart.space\/zh\/wp-json\/wp\/v2\/tags?post=11837"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}