太棒了!我的粗腿有救了!只要5組動作,3周穿回SIZE小一號舊緊身褲!





想要穿上曲線畢露的緊身牛仔褲,你需要處理腰部以下的各種問題,而這項運動就可以幫助你。現在有5組動作,可以雕塑你臀部和腿部曲線,還可以訓練核心。

這一套30分鐘運動,3周後你不只是穿上舊的緊身褲,而且有可能小一個size喔!


怎麼做
一週3天,做以下超級組數(supersets)。每個動作連續2次不間斷,休息最多1分鐘,換下一個動作。另外2天也需要搭配有氧運動來燃燒卡路里哦。

準備工作
一組2kg以內的啞鈴、一個健身踏板或長凳。(初學者先不要拿啞鈴)

第一組:針對腿和臀部


動作1: Hopscotch

雙腿併攏,手肘彎曲、雙手握拳。上下跳躍15秒,左右跳躍15秒,最後,前後跳躍15秒。

動作2: Squat Jack

雙腳打開與肩同寬,握一個啞鈴在胸前,深蹲動作至大腿和地面平行,開始開合跳20下。

重複1次該組動作,再進入下一組動作。

第2組


動作1:Single-L
eg Reach

針對腿、臀部和核心

右腳單腳站立,左腳屈膝,雙手各拿一個啞鈴,手掌向內。深蹲至左手可以碰到右腳腳尖,起身,左腳膝蓋抬至臀部高度,再舉起右手,重複10次,換另一邊。

動作2:XLunge

針對腿、大腿內側和外側、臀部和核心

雙腳打開,雙手各拿一個啞鈴,放至臀部旁,手肘朝後。弓箭步向左,右手啞鈴放至左腳腳尖前;弓箭步向右,左手啞鈴放至右腳腳尖前;再一次弓箭步向左,右手拿起啞鈴;弓箭步向右,左手拿起啞鈴,完成一次循環,做10次。

重複1次該組動作,再進入下一組動作。


第3組


動作1:Monkey Pushup

針對手臂、肩膀、背部、胸部、核心肌群、腿和臀部

四肢著地,將臀部和膝蓋挺起,臀部高於肩膀,呈現倒V字型。右腳向後提起至與臀部同高,手臂彎曲,開始伏地挺身,起身回到倒V字型。做10次,每次雙腳交換做。

動作2:WalkOut

針對臀部和腿

臉部朝上躺下,手放在臀部上,膝蓋彎曲,腳著地,腳踝和膝蓋呈現垂直。開始用腳趾頭往前走,再往回走回到屈膝姿勢,這是一個循環,做10次。

重複1次該組動作,再進入下一組動作。

第4組


動作1:Squat K
ick

針對腿、臀部和大腿內側

雙腳打開與肩同寬,雙手握拳放在胸口。深蹲直到大腿和地面平行,當右腳側踢時,重心放在左腳上,回到深蹲動作,換另一邊做,完成一個循環,做10次。

動作2:Bench Crossover

針對腿和臀部

左腳放在踏板上,右腳著地,雙手握拳靠近肩膀,右腳越過踏板踏至左側,再回到右側,做5次之後,換左腳。

重複1次該組動作,再進入下一組動作。

第5組


動作1:Knee In/Out

針對腿、臀部和核心肌群

雙腳打開與臀部同寬,深蹲,身體前傾45度,雙手放在下背,右腳快速向後伸直,回到原位,再往前伸直,腳尖勾起,回到原位完成一個循環,做10次,換邊。

動作2:Leg Raise And Circle

針對大腿外側和腿

站立雙手放在臀部上,右腳離地慢慢回到地面,重心放在左腳上,做20次,接下來,右腳離地,向前畫圈10次,向後10次(直徑必須超過15公分),換邊。

文章來源: http://thepeopleinsider.blogspot.com/2014/11/53size.html

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