告别侧腰赘肉：斜肌燃脂训练计划
概述
AthleanX 的 Jeff Cavaliere 介绍了一套专门针对侧腰赘肉区域和斜肌的四动作循环训练。该训练计划设计为完成 3 至 5 轮，所需器材极少，重点在于锻炼那些在常规腹肌训练中往往被忽视的斜肌。Jeff 同时指出，要看到明显效果，合理饮食与训练计划缺一不可。
核心要点
- 训练以四个动作组成的快速循环为结构，重复 3–5 轮，有效锻炼腰腹区域
- 主要针对斜肌——侧腰赘肉区域的肌肉，在常规腹肌训练中普遍被忽视
- 大多数动作可调整为几乎不需要器材（文中提及弹力带和药球的替代方案）
- 仅做标准举腿或卷腹是不够的——旋转与扭转动作才是激活斜肌的关键
- Jeff 强调，饮食是训练的必要补充，只有两者结合才能使斜肌显现、减少侧腰赘肉
- 该循环训练有意设计得高效省时，可作为独立的收尾训练或附加训练使用
动作详解
1. 悬挂螺旋转体举腿
- 目标肌肉： 斜肌、腹肌
- 动作要领： 悬挂于单杠上，进行举腿，在动作顶端加入螺旋转体以激活斜肌
- 常见错误： 省略转体动作，仅做标准举腿，这主要锻炼髋屈肌和腹肌，无法针对斜肌
- 组数/次数： 每侧 8 次
2. 瑞士球夹球画圈
- 目标肌肉： 斜肌、腹肌
- 动作要领： 双腿夹住瑞士球，进行完整的旋转画圈——膝盖须沿每个方向完整绕一圈；顺时针画 8 圈，再逆时针画 8 圈
- 常见错误： 画圈幅度过小、过浅，只锻炼到髋屈肌和腹肌而不招募斜肌；画圈必须幅度完整
- 组数/次数： 顺时针 8 圈，逆时针 8 圈
3. 弹力带斜向卷腹
- 目标肌肉： 斜肌、下腹肌
- 动作要领： 将弹力带固定于头顶上方（或徒手进行），手肘外展，斜向卷腹——将一侧手肘向对侧驱动；动作保持受控，专注于肌肉收缩
- 常见错误： 动作幅度过大；此动作被描述为小幅度、精准的动作，注重肌肉募集而非借助惯性
- 器材说明： 可不使用弹力带，通过模仿收缩模式徒手完成
4. 药球侧支撑卷腹
- 目标肌肉： 斜肌、腹肌
- 动作要领： 仰卧于地面，将药球置于一侧肩膀上，双腿抬起，对侧手臂向外伸展；将全身一起向上卷起，完成侧向卷腹
- 常见错误： 未作明确说明，但重点在于完成真正的侧向卷腹，而非标准的正向卷腹
- 器材说明： 可不使用药球完成
相关概念
- oblique training
- love handle reduction
- circuit training
- core stability
- rotational core exercises
- fat loss through diet and exercise
- leg raises
- bodyweight training
English Original 英文原文
Lose The Love Handles: Oblique Shredder Workout
Summary
Jeff Cavaliere of AthleanX presents a four-exercise circuit workout specifically targeting the love handle area and obliques. The routine is designed to be completed three to five times through, requiring minimal equipment, and emphasizes engaging the oblique muscles that are often undertrained. Jeff also notes that proper diet is essential alongside this training program for visible results.
Key Points
- The workout is structured as a quick circuit of four exercises, repeated 3–5 times for an effective midsection session
- The primary focus is on the obliques — muscles in the love handle area that are commonly neglected in standard ab training
- Most exercises can be modified to require little to no equipment (substitutions for tubing and medicine ball are mentioned)
- Simply doing standard leg raises or crunches is insufficient — rotation and twisting movements are key to engaging the obliques
- Jeff emphasizes that diet is a necessary complement to this training in order to see the obliques and reduce the love handle area
- The circuit is intentionally time-efficient, making it accessible as a standalone finisher or add-on workout
Exercise Details
1. Hanging Corkscrews
- Target muscles: Obliques, abdominals
- Form cues: Hang from a pull-up bar, perform a leg raise, then add a corkscrew twist at the top of the movement to engage the obliques
- Common mistakes: Skipping the twist and performing a standard leg raise, which primarily works the hip flexors and abdominals without targeting the obliques
- Sets/Reps: 8 reps each side
2. Physio Ball Tuck Circles
- Target muscles: Obliques, abdominals
- Form cues: Hold a physio ball between the legs, perform full rotational circles — knees must go all the way around in each direction; go 8 circles clockwise, then 8 counterclockwise
- Common mistakes: Making small, shallow circles that only work the hip flexors and abs without recruiting the obliques; circles must be full and complete
- Sets/Reps: 8 clockwise, 8 counterclockwise
3. Tubing Oblique Crunch
- Target muscles: Obliques, lower abdominals
- Form cues: With tubing anchored overhead (or no equipment), keep elbows out and crunch diagonally — driving one elbow toward the opposite side; keep the movement controlled and focused on muscle contraction
- Common mistakes: Using too large a range of motion; this is described as a small, targeted move focused on muscle engagement rather than momentum
- Equipment note: Can be performed without tubing by simply mimicking the contraction pattern
4. Med Ball Carry Crunch
- Target muscles: Obliques, abdominals
- Form cues: Lie on the ground, place a medicine ball on one shoulder, legs raised in the air, opposite arm extended out; bring everything up together into a side crunch
- Common mistakes: Not mentioned explicitly, but emphasis is on performing a true side crunch rather than a standard forward crunch
- Equipment note: Can be performed without a medicine ball
Mentioned Concepts
- oblique training
- love handle reduction
- circuit training
- core stability
- rotational core exercises
- fat loss through diet and exercise
- leg raises
- bodyweight training