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怎样练臀部最有效 - How to practice hip is the most effective

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女性健身塑型之后开始发展身体两个部位的肌肉最难练,一部分就是手臂、一部分就是臀部,这两个部分的肌肉在日常的训练中很难会专门用到,于是锻炼之后只有这两部分的肌肉影响身体的整体节奏。本文介绍了锻炼臀部肌肉最有效的几种方法,一起来学习了解一下吧。

怎样练臀部最有效 - How to practice hip is the most effective

锻炼臀部最有效的方法——负重宽距深蹲

1、双手持哑铃前平举,双脚宽与肩站立。

2、重心下蹲的同时双手持哑铃同时下落,要求下蹲时膝盖不要超过脚尖,收紧腰腹部。

好运棋牌下载 3、正面示范负重宽距深蹲准备姿势。

好运棋牌下载 4、正面示范负重宽距深蹲下蹲姿势。

怎样练臀部最有效 - How to practice hip is the most effective

锻炼臀部最有效的方法——搁腿箭步蹲

好运棋牌下载 1、可以找2张椅子,前面的椅子用双手抓住以保持支撑身体平衡,后面的椅子用一只脚搁在上面,然后单脚站立。

好运棋牌下载 2、让身体重心下降,将整个重心放在支撑腿上,同样保持下蹲腿的膝盖不要超过脚尖。

3、正面示范搁腿箭步蹲准备姿势。

4、正面示范搁腿箭步蹲下蹲姿势。

怎样练臀部最有效 - How to practice hip is the most effective

锻炼臀部最有效的方法——左右侧步蹲

1、双手放于胸前,双脚并拢站立。

2、右脚向右侧跨步的同时,重心下降,让重心在屈膝腿上。

好运棋牌下载 3、还原起始位置。

好运棋牌下载 4、左脚向右侧跨步的同时,重心下降,让重心在屈膝腿上。

锻炼臀部最有效的方法——左右后侧步蹲

好运棋牌下载 1、双手插腰,双脚并拢站立。

2、右脚向右后侧退步(45度角)的同时,重心下降,让重心在屈膝腿上。

好运棋牌下载 3、还原起始姿势。

好运棋牌下载 4、左脚向左后侧退步(45度角)的同时,重心下降,让重心在屈膝腿上。

锻炼臀部的练习方法

以上即为美女教你在家锻炼臀部最有效的方法,你只需要将以上4个动作每个动作连续做2到3组,每个动作做15个一组,坚持一个星期锻炼2次,你就会发现臀形的改变。赶快试一试!

注意事项

健身没有太多诀窍,就是坚持多练。


Reading guide

It's the hardest part to develop the muscles in the two parts of the body, one arm and the other hip, which are hardly used specially in daily training, so only the muscles in these two parts affect the overall rhythm of the body after exercise. This article introduces the most effective ways to exercise gluteal muscles. Let's learn about it together.

怎样练臀部最有效 - How to practice hip is the most effective

好运棋牌下载The most effective way to exercise your buttocks -- the weight-bearing wide squat.

好运棋牌下载1, hands holding dumbbell before flat, feet wide and shoulder standing.

2. The center of gravity squats at the same time both hands holding dumbbells at the same time fall, the knee should not exceed the toes when squatting, tighten the waist and abdomen.

好运棋牌下载3. Positive demonstration of weight bearing wide squat position.

4. Positive demonstration of weight bearing wide squat squat position.

怎样练臀部最有效 - How to practice hip is the most effective

The most effective way to exercise your buttocks is to step on your legs and step down.

1. You can find two chairs. The front chair is held by both hands to keep balance. The back chair is put on one foot and stands on one foot.

好运棋牌下载2. Let the center of gravity of the body drop, put the whole center of gravity on the supporting leg, and also keep the knees of the squatting leg not over the toes.

好运棋牌下载3, positive demonstration leg legged step squat ready position.

好运棋牌下载4, positive demonstration leg legged step squat squat posture.

怎样练臀部最有效 - How to practice hip is the most effective

The most effective way to exercise your buttocks -- left and right side step squat.

好运棋牌下载1, put your hands on your chest and stand with your feet together.

2. When the right foot steps on the right side, the center of gravity drops and the center of gravity is on the knees.

好运棋牌下载3, restore starting position.

4. When the left foot steps on the right side, the center of gravity drops and the center of gravity is on the knees.

好运棋牌下载The most effective way to exercise your buttocks -- the left and rear side steps squat.

1. Put your hands in your waist and stand up with your feet together.

好运棋牌下载2, right foot backward to the right side (45 degree angle) at the same time, the center of gravity dropped, let the center of gravity on the knees.

3. Restore the starting position.

好运棋牌下载4, the left foot retrogression to the left (45 degree angle) at the same time, the center of gravity dropped, let the center of gravity on the knees.

Exercises for hip training

The above is the most effective way for a beautiful woman to teach you to exercise your buttocks at home. You just need to do two to three groups of each of the above four movements in succession. Each action is done in 15 groups. Keep exercising twice a week and you'll see the change in buttock shape. Have a quick try!

好运棋牌下载Matters needing attention

There are not many tricks to keep fit.

怎样练臀部最有效 - How to practice hip is the most effective:等您坐沙发呢!

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