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Old 04-24-2011, 06:25 PM   #1
vbvbe3402
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Join Date: Mar 2011
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Default 许你一个完美的下半身曲线

  所以,与其叹息下半身身材日渐肥大,不如花少少的时间来做运动吧!只要照着以下几个简单的动作,就可以 强化臀部及腿部肌肉,如果持之以恒,还可以达到美化线条、恢复结实、进而体态优美,整个人仿佛充满活力,魅 力十足。
  示范动作1:紧实臀肌、后腿肌及四头肌肉
  面对稳固的阶梯或木箱,左脚平稳踩在地上,同时将右脚踩在阶梯(或木板)的上面,双手自然垂下,然后将 肚子收起,背挺直,抬头挺胸肩膀放松,右脚踩在阶梯(或木箱)上,左脚膝盖伸直(但不死锁),右脚向下踩, 身体往上,踩在阶梯(或木箱)上的同时,左脚膝盖弯曲,并将左脚膝盖保持在臀部的位置。换边并 重复动作。
  示范动作2:紧实腹肌、臀大肌、大腿后侧肌及手臂肌肉
     
  站立并且抬头挺胸,将肚子收起来、双手握球,肩膀放松,一脚为支点,另一脚脚尖点地;然后再将肚子紧收 ,背打直,臀部用力,脚尖往后拉,手抱球往上。呼吸要保持自然!
  示范动作3:紧实腹肌、臀大肌、腿部及背部肌肉
     
 身体平躺在地上,肚子收、膝盖弯曲成90度,将脚放在抗力球上,手放臀部的位置,然后右脚慢慢将球往前推 出去,左脚脚尖则朝天花板抬,收肚子、臀部往上抬、背离地,停住,再呼吸!
  示范动作4:紧实腹肌、背部及手臂肌肉
     
  身体放松趴在抗力球上,左手点地、背打直、肚子收,右手往前延伸、抬起,臀部用力,将左腿抬起来,右脚 膝盖微弯,脚尖点地,停住,呼吸!然后再恢复放松姿势趴在抗力球上即可。
  示范动作5:紧实后背肌、臀部肌及腿部肌肉
     
 上身垂直躺在抗力球上,肚子收、膝盖弯曲,与脚踝垂直,将双脚打开,保持与臀部同宽,然后将双手放大腿中 间,上半身再慢慢躺在抗力球上,直到上背部,肩膀、颈部及投完全靠在球体上,腹部收,健尔马足疗机官方网,背部维持在中间的位置,臀部收缩、身体上抬,一直到身体与膝盖成一直线为止。
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