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Old 07-23-2011, 08:04 AM   #1
clhgh2620
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Default 室内健身:10项床上运动瘦腿操

全身肥胖的朋友要减肥,盟特新奇特批发,局部胖的朋友要塑身,今天介绍很适合睡前躺在床上做的运动,1348-699-8513,把它拿来当睡前操,让双腿能够持续瘦下去而自己又没有心理负担。
大腿前侧
动作一:
1.尽量抬腿,并保持此姿势数秒种,直到双脚感到疲乏为止。
2.缓缓抬起脚保持这一姿势数秒钟将小腿缓缓抬起,直到与大腿同高处,保持此姿势30秒后收腿。以 10-15次为一组动作,不妨在做完一组动作后,再逐渐增加运动量。
动作二:
3.双腿脚踝交叉、同时弯曲膝盖,采仰卧姿势,双手置于臀部下面,弯曲膝盖、脚踝交叉。
4.抬起双腿伸展膝盖,交叉的脚朝天花板抬起并尽量伸展双膝,以收缩大腿肌肉。以15-20次为一组动作,做1-3组。
大腿内侧
动作一:
5.双膝夹住枕头,合力向内挤压。坐在床上,将枕头对折后,夹在双膝间,用力挤压数十次。
动作二:
6.双腿的脚踝部夹住枕头挤压,光波炉的危害。俯卧在床上,用手腕支撑下颚,双腿的脚踝夹住枕头,合力向内侧挤压。
7.弯曲双膝、挤压。此动作要领为用力挤压枕头,做15次为一组动作,共做1-3组。
小腿、脚踝
动作一:
8.双脚抬起,先后翘起、紧绷两只脚的脚尖。仰卧在床上,双手掌心朝下平放在臀部旁、抬起双腿,左右脚的脚 尖轮流交替翘起、绷直。左右脚的动作在“1、2”、“1、2”的节奏下,做20-30次为一组动作。共做1-3次,直到小腿感到疲乏为止,健尔马足疗机第三代
动作二:
9.在一只脚的脚尖上,套上毛巾,用力拉扯毛巾。双腿伸直坐在床上,在一只脚的脚尖上套上结成环状的毛巾, 双手用力拉扯毛巾。
10.翘起、绷直脚尖。这一动作要领为脚尖翘起、绷直,一只脚做6-8次为一组动作;另一只脚的动作要领相同。每只脚各做1-3组。
全身肥胖的朋友要减肥,局部胖的朋友要塑身,今天介绍很适合睡前躺在床上做的运动,把它拿来当睡前操,让双 腿能够持续瘦下去而自己又没有心理负担。
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