夏天越來越近,開始要換上短袖衫短褲,因為冬天吃太多而儲下來的贅肉就無所遁形,韓國一位普拉提教練呂成花就教大家5個簡單瘦腿動作,可以修靚腿部線條,快啲跟住教練打造美腿迎接夏天啦!
1.溜冰
先將毛巾或滑板放在左腳下,然後呼氣時像溜冰一樣向後伸,右腳膝蓋微微屈曲,前腳保持90度,後腳保持10度,吸氣返回原位。
2.內收肌
這個動作可以運動大腿筋,將雙腳打開至肩膀闊度,放一條毛巾或滑板右腳下,吸氣時向右伸,伸到肩膀闊度的1.5倍位置,然後呼氣時收回。
3.內收肌伸展
先坐下將右腳向外伸出到大約肩膀對角線的闊度,另一隻腳屈曲放肚臍前的位置,臀部緊貼地面,一邊呼氣一邊將上身向前伸,將肚盡量貼腳板,背部同時保持挺直,大腿筋感覺被拉伸。
4.下蹲
先將兩隻腳的後腳跟緊貼,膝蓋及腳尖向外,臀部不要向後翹起,吸氣時屈膝,呼氣時用腳掌發力起身。大腿筋及臀部要保持用力。
5.寬距深蹲
雙腳打開比肩膀闊一些,膝蓋及腳尖向外,呼氣時屈膝,膝蓋不要超過腳尖,維持動作吸氣,然後呼氣起身,重複動作10次。然後屈膝提起一邊腳尖,呼氣起身同時放下,左右腳各重複10次。最後屈膝提起兩邊腳尖,維持幾個呼吸後回到原位。
以上運動堅持30日,頭10天每個動作重複10次,第二個10天每個動作重複20次,第三個10天每個動作重複30次,一個月後就可以擁有美腿!
來源︰Viu Beauty
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