瘦腿瘦臀瘦腰“三部曲”

 

Hip Extension

How to do it: 

Start on your hands and knees, with your shoulders directly over your hands and your hips over your knees (shown).
Tighten your abdominals and keep them engaged throughout the set.
Lift your left leg into the air until the sole of your shoe is facing the ceiling and your thigh is parallel to the floor.
Slowly lower the knee until it’s hovering just above the floor.
Repetitions: Do eight reps on each side.

Bonus benefits: This move also tightens the abdominals and strengthens the muscles in the lower back.

臀部伸展

如何做到這一點：

雙手和膝蓋著地，肩部與雙手垂直，臀部與膝蓋垂直(如圖所示）。
整個練習中要收緊腹部。
抬起左腿，直到鞋底面臨天花板，保證大腿與地面平行。
慢慢地降低膝蓋，回到原位置。
重復：左右腿各重復8次。

好處：收緊腹肌，加強腰腹力量。