韓國教練示範簡易瘦小腿瑜伽動作 每日花5分鐘拉筋對付肌肉型小腿

2020.10.17

小腿肌肉又名比目魚肌,長期站立或運動過度都容易令小腿肌肉變得粗壯,Viu節目《Viu Beauty》就請來一位韓國的瑜伽教練,教大家一套下犬式(Down Dog)瑜伽動作,每日只需5分鐘拉筋,就可以對付肌肉型小腿,修正腳型!

下犬式(Down Dog)的名字由來源於模仿小狗趴在地上的動作,去放鬆小腿肌肉。

首先將雙腳打開到盆骨闊度,腳尖向前,微微屈膝同時上身向下彎,手按在地上,然後向前走4步,注意肩膀和手腕要保持一直線。

腳跟踩在地上,將腋下拉向地面,保持5秒後,提起腳跟,左腿維持然後放低右腳跟,左腳膝蓋微微向前屈,再次將腋下拉向地面,然後換腳,重複動作4次後再次將腋下拉向地面,維持5秒。

再次提起腳跟,肩膀和手腕要保持一直線,腹部用力,保持5秒。

雙腳屈膝然後用手朝腳的方向移動,回到原來的位置,手繼續按在地上,抬高臂部,如果手不能碰地,可以微微離開地面,以手指尖觸地。將腳跟合起來,雙腳慢慢向下蹲,手掌觸地,呼氣將右腳伸直。吸氣再次向下蹲,呼氣將左腳伸直。

重複右腳動作時盡量將心口拉向大腿,頭頂向地,保持呼吸,然後換腳。

再次伸直右腳時將腳尖提起,拉伸小腿肌肉,維持5秒後換腳。

最後打開雙腳到盆骨闊度,大腿用力然後弓背起身。

來源︰Viu Beauty

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