fdgfdgf: 減脂運動有哪些7個減脂的簡單動作

減脂運動有哪些7個減脂的簡單動作


18 Aug 2022 at 02:26am

想要減脂的妹子看過來,今天要給大家推薦7個減脂的簡單動作。不僅可以有效減全身,還能塑體型!堅持練習,完美身材就是你的啦!

爬樓梯

也許你會懷疑,但爬樓梯確實對人的健康有顯著而積極的影響,尤其是長期來看。我們大多數人看到樓梯就閃,但爬樓梯可以作為日常鍛煉的一種方式,是減肥、減脂、改善身體素質、增強核心力量的絕佳途徑,比如腿部、腹部和臀部肌肉力量。爬15分鐘樓梯,能迅速幫你甩掉150卡路里。

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驢式後踢對下背部、核心、腿和臀部都很有效。這個動作主要針對臀肌、膕繩肌腱的連結部位,每重複一次都可以幫助提臀。可以先一條腿重複做多次,然後再換至另一條腿。不需要任何器械,只需要一些地面空間,還有一張墊子。

抬腿

抬腿動作可以鍛煉到腹部和腿部。你需要一張可以躺在上面的墊子,那些下背部疼痛的人可能還需要一條毛巾置於下背部區域。抬腿離開地面時,可以鍛煉到下腹部。

直腿硬舉

緊縮臀肌,同時臀部向前推,讓身體恢復到開始的位置。這個動作鍛煉到了臀部肌肉,而不是依靠下背部肌肉的力量,也可以用啞鈴來做這個動作。

想要減脂的妹子看過來,今天要給大家推薦7個減脂的簡單動作。不僅可以有效減全身,還能塑體型!堅持練習,完美身材就是你的啦!

臀橋

臀橋可以單獨鍛煉並加強臀肌和膕繩肌腱。兩條腿可以換著來做,臀橋最好的一點是,不需要任何器械輔助。

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熱身和拉伸都可以有效地預防拉傷或其他受傷。下蹲動作是鍛煉下肢以及核心肌肉的有效方式,如果有規律地做這個動作,可以幫助大腿和臀部的塑型。初學者可以進行無負重下蹲動作。負重做此動作,深蹲會更加困難,如果想變得更強壯,少負重深蹲比多負重深蹲更加有效。

弓箭步

弓箭步完全是鍛煉下肢,可以增強肌肉組織,幫助下肢塑型,臀部更加靈活,增加核心力量。不要在墊子上做弓箭步,最好在硬的平面上做這個動作。


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