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Old 08-23-2011, 06:44 AM   #1
avrod8348
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Join Date: Mar 2011
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Default 简易运动之提臀三招

  拥有丰满、翘挺的臀部是每个女性的期待。
  由于臀部肌肉组织发达,经过训练,就能使臀部肌肉得到强化,外形变得好看。以下三种方法很有效,可在家 中练习。
  1.台阶练习:站在距离台阶一脚远的地方,然后一只脚踏上台阶,用力伸直腿,把身体抬起,同时另一条腿 离地,光波炉菜谱。注意只单腿用力。可交替做或单腿做,水宜生u308,10—20次为一组,做2—3组。如想增加难度可增加台阶的高度。
  2.桥式练习:平躺在床上,手放在身体两侧,腿部弯曲90度,脚掌着地。开始时吸气,没有动作,呼气时 臀部和腰抬起,用脚和肩部支撑身体,收紧臀部,吸气时放下。练习时手臂要放松,主要靠臀部用力,10—15 次为一组,练习2—3组。
  3.蚌式练习:侧卧在床上,着垫一侧的手臂弯曲,头枕在小臂上,另一只手伸直,手掌放在胯部上方。同时 双腿并拢,膝关节弯曲成90度,加湿器厂家。吸气时没有动作,呼气时把上方的腿抬起,直到与侧躺的身体在同一个平面上,双脚不要分开,只是膝关节分开 ,像河蚌开合贝壳一样。反复做10—20次为一组,一侧各练习两组。
     
以上动作每2—3天练习一次,如感到无法全部完成,可只练其中一个动作。需要提醒的是,盟特新奇特产品,以上练习只对臀部肌肉起作用,并不会让臀部的脂肪减少。所以,如果练习者臀部肥胖的话,除了局部肌肉练习 ,还要结合有氧运动,全身锻炼,才能收到良好效果。
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