每天8分鐘瘦腿訓練！高效瘦大腿內側贅肉　持續一週緊實有感

4.橋式

 

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163. #glutebridge #gluteusworkout #hamstrings #strength #strengthworkout #exercise #banded #nike #metcon5 #betterbodies #personaltraining #coaching #wellness #fitness #ssaramaariamove

SARAMAARIA | TRAINING（@ssaramaariamove）分享的貼文 於 PST 2019 年 11月 月 12 日 下午 11:00 張貼

想讓下半身直接小一號，一定會做橋式動作，平躺之後，同時利用腰臀腿的力量，將上半身抬起，且腳掌、雙手、頭部須貼緊地面，直到膝蓋、大腿與臀部形成一直線，可鍛鍊到臀大肌的肌力，達到提臀效果，還能緊實小腹，25個為1組，做3組。

5.剪刀腳

風行多年的剪刀腳是瘦腿最好的動作，同樣平躺瑜珈墊，雙腳抬向天花板呈90度，讓身體呈現L型，雙手放置身體兩側，手心朝下，雙腿像剪刀一樣在空中交叉擺動，且膝蓋不能彎曲，能讓大腿內側變得更加緊緻，記住分開的幅度越大效果越好，每天做30～50下即可。

6.屈膝臀腿拉伸

 

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❗️SEVEN thrusts to build your buns❗️ — 1️⃣ Barbell glute bridge- uses an elevated back support to create a deeper range of movement 2️⃣ B stance thrust- you want to focus 70% of the load on your working leg 3️⃣ Barbell hip thrusts- these are an intermediate exercise. Great for building up the technique to advance to glute bridges 4️⃣ Single leg thrust- These make the buns burn like no other! They isolate each glute. Maintain level hips & add weight when you feel comfortable 5️⃣ Banded hip thrusts- These are great for beginners! Drive your knees outwards and SQUEEEEZE your glutes 6️⃣ Frogger hip thrusts- Turn your feet inward to face each other and drive your hips up. This thrust works you’d glutes and adductors! 7️⃣ Swiss ball thrusts- These are hard as a mafucker!!! Drive your heels down into the ball and bring your hips up until the end of your ROM — A few great notes for ANY thrust or bridge: • Make sure your feet always mirror each other. Uneven feet make for uneven thrusts • Always maintain a monkey back! This means you don’t want your shoulders to roll forward OR for your back to start rounding. If your back starts to round decrease your weight and hold your thrust for 3 seconds at the top • Push through your heels & squeeze at the top!! — HAPPY THRUSTING LADIES ?? go get that cake — Pants: @abs2bfitnessapparel #cakechasers #liveliftedfitness #legday #bootybuilding #hipthrust #glutebridge #justlift #igfitgirls #girlswithmuscle #yycfitness #gymmotivation #workouttips #staydedicated

Sara Mucciacito（@saratoosavage）分享的貼文 於 PDT 2019 年 9月 月 12 日 下午 5:24 張貼

最後的伸展也很重要，這個動作主要是拉伸大腿前側與臀部後側的肌肉，如果覺得沒有拉伸感可以直接趴下，能拉伸到深層肌群，盤腿坐在瑜珈墊上，整條右腿往後側伸直，左腳90度貼平地面，身體壓著左腳向前壓，15秒一組，左右兩邊各2組。