【居家運動】跟人氣健身Youtuber MayFit用啞鈴學做6大動作 鍛練臀腿 練出迷人曲線!

文: 崔嘉兒
2022.03.27

減肥絕對是女生的人生使命,不過可惜的是大家都會有很多藉口令自己變得懶惰,加上現時健身室受疫情影響以致無法開門,大家又少一個做運動的原因。為了讓一眾女生可以練得好身材,今次會推介台灣人氣健身Youtuber MayFit給你們,跟她一起鍛練臀腿吧!

有不少女生都會怕訓練臀部及大腿會令自己腿部在視覺上變粗,但剛巧相反,把臀腿練得翹翹的會令你的腿看起來更長,線條亦會變得更誘人。台灣人氣健身Youtuber MayFit不時都會上載教人練臀腿的影片,今次為大家挑選了這套動作,快點換上運動服並拿出阻力帶來跟着做吧!

1.阻力啞鈴停頓深蹲

兩隻手各拿起一個啞鈴,穩定地向下蹲並要抵抗阻力帶產生的阻力,蹲低後在底部停頓一下然後站起,重覆做這個動作10至12下。

2.阻力單腳硬舉

將兩隻腳一前一後地站着,重心腳要放前,然後上身向前傾,屁股向後推,核心要收緊。一邊腳做10至12下,再換腳做,這個動作有助刺激臀肌及腿後側。

3. 阻力啞鈴分腿蹲

用一隻手拿起啞鈴,另一隻手扶牆,上身微微向前傾,然後分腿向下蹲,感受到臀部收縮後就可以起身。每邊腳做10至12下,再換腳做。

4.阻力恰恰

做完上一個動作後不休息,放下啞鈴,站立腳要保持穩定,另一隻腳就要向側後方延伸,來回做出點腳動作。每邊腳做12至15下,再換腳做。

5.阻力啞鈴單腳臀橋

將上半身靠在梳化邊,將啞鈴放在盆骨位置,用雙手扶着啞鈴。用一隻腳支撐於地,另一隻腳向上抬起,務求將啞鈴推到最高點,臀部要收縮,然後再緩緩下降。每邊腳做12至15下,再換腳做。

6.阻力啞鈴臀橋

同樣將上半身靠在梳化邊,再將啞鈴放在盆骨位置,用雙手扶着啞鈴。然後用力將下半身向上推,以致身體成一直線,臀部要收縮至最高點,一共做10-12下。

連做這6個動作,完成為之一組,中間可休息1分鐘再做下一組,總共要完成3組,加油!

MayFit影片傳送門>>按此<<

相片授權:May Liu 

 

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