7式瘦臀动作给你性感蜜桃臀--杨远锋的博客

7式瘦臀动作给你性感蜜桃臀

[ 2011-3-13 21:15:00 | By: 杨远锋 ]

动作一：体下屈
    平躺在垫上，双手自然放在身体的两侧。双腿抬起，大腿与地平线以及小腿与大腿成90度角。运用下腹及大腿的力量使两腿依次下放再挂起。腿下放的时候不要碰到地面。单腿下放及挂起为1个8拍，每次做8个8拍。
    动作二：伏身肘撑
    面部朝下，双手弯曲置于胸前，用肘关节和脚尖撑地。运用腹部力量将身体撑起，将腿抬起保持10秒至20秒再放下。可重复动作多次。
    动作三：仰卧
    双手屈曲托头部，脚尖伸直。臀部用力，边吐气、边尽量抬高其中一只脚，脚要保持伸直，静止1秒钟。再回到动作1，依相同步骤抬起另一只脚。左右交替连续做15-20次。
    动作四：跪立弯腰
    身体采跪立姿势，双手打开与肩同宽放置地面。两膝尽量并拢，身体向后弯，双手向后够，双手在脚尖方向停5秒，再慢慢往上举起，停5秒后放下。可重复动作30次。
    动作五：前抬腿
    双腿稍微分开坐在地面上，双手掌撑在地板上。上身与地面平行，大腿与地面成90度，头自然抬起。呼气，右腿蜷起，含胸低头，右膝尽量远离头部。吸气，左腿向正前方抬起，左脚脚尖指向天花板，同时头部向上抬起，眼睛注视天花板，感觉臀部肌肉收紧，腰部向下。反复5-6个深呼吸，换另一条腿做。
    动作六：侧压腿
    身体先站直，尽量保持直线，双手保持腿部两侧，蹲下。左脚摆正，右脚向外张开。慢慢地将右腿尽量压低，最好能在最低点稍停五秒，再慢慢地将右腿抬起。做到一定的次数时换脚再做。
    动作七：叉腿
    挺胸收腹，双手自然垂下，右腿向正前方大跨步迈出，向下压，与舞蹈叉腿动作一致，感觉大腿内侧被拉伸。然后收回，换左腿。左右各重复15次，或直至臀部和大腿微微发酸。重心放在两腿之间，腰腹和臀部要用力收紧以保持平衡。李青

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原创

[ 2016-9-6 16:32:22 | By: 原创(游客) ]

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原创

[ 2016-9-28 16:06:07 | By: 原创(游客) ]

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原创

[ 2016-9-30 10:41:14 | By: 原创(游客) ]

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Re:在漫画中识别身边的违章

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Re:在漫画中识别身边的违章

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