五個動作跟大腿和臀部肉肉說掰掰

夏天到來,許多女生都想像女明星一樣擁有「纖細的美腿」、「性感的翹臀」,但因為長時間久坐造成大腿及臀部的贅肉生長,導致褲子變緊、身材走了樣。

今天Sharon教練教大家5個簡單的小動作,每天花點時間跟著做,就可以有效的緊實下半身多餘的贅肉,勇敢跟肉肉說掰掰。

NO.1 彈力帶訓練:Crab walking

步驟1:雙腳打開骨盆寬

步驟2:大腿向外將彈力帶撐開

步驟3:膝蓋對齊腳尖微微向下蹲

步驟4:身體保持平衡並側向來回移動

☆側向來回移動時,臀部保持同一高度

☆腹部核心收緊、挺胸

◎訓練部位:臀部、大腿外側

NO.2 壺鈴訓練:硬舉

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步驟1:臀部向後推背部打直

步驟2:屁股向下微蹲

步驟3:臀部及大腿後側用力向上站起回到開始位置

☆背部打直勿駝背聳肩

☆僅需微蹲,不用跟深蹲一樣低

◎訓練部位:臀部、大腿後側

NO.3 側蹲訓練

步驟1:雙腳打開腳尖朝前

步驟2:往右蹲的話,可以想像臀部往斜後方坐下去

步驟3:回到開始位置

☆蹲下的另一隻腳打直

☆彎曲腳膝蓋對齊腳尖

☆腹部核心收緊勿駝背

◎訓練位置:臀部外側、大腿內側

NO.4 保加利亞深蹲

步驟1:腳背放在深蹲架上

步驟2:挺胸收腹臀部自然向下蹲

步驟3:骨盆回正回到開始位置

☆重心放前腳、後腳放鬆

◎訓練位置:臀部、大腿前側

NO.5 橋式

步驟1:身體躺平於地面,雙腳彎曲

步驟2:吸氣、夾緊臀部腹部收緊,臀部慢慢上推

步驟3:吐氣,慢慢回到開始位置

☆腹部收緊

☆雙腳對齊腳尖勿內夾

◎訓練位置:臀部、核心、大腿後側

【體適能教練SHARON-小巨蛋館】

專長項目
間歇燃脂訓練課程、重量及肌力訓練課程

體能循環綜合訓練、增肌減脂訓練課程

TRX懸吊系統訓練、運動按摩放鬆課程

體重控制與體態雕塑

專業證照
TRX懸吊系統訓練師認證

皮拉提斯Level 1 C級

中華民國C級重訓指導員

RPR反射性性能重置研習

中高齡增加勇骨營養研習

中華民國武術拳擊有氧C級指導員

腹式呼吸研習

CPR 心肺復甦術

AED 自動體外心臟電擊

我想要預約:一對一私人教練諮詢

我想要索取:免費運動體驗/諮詢

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