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今夏,當個翹臀美人!




側腿抬高


側臥,身體側傾,手臂彎曲,將頭靠在手上。雙腿伸直,抬起上面的那條腿,不要彎曲它,然後再放下它,不要讓它完全靠在另一條腿上。

就是這麼簡單!收縮你的臀部,就能很快就會讓它們變得更強壯。此外,通過此練習,您還可以鍛煉大腿內側。

 

臀橋


它是更快發現結果的練習之一。你只需要仰臥在地板上。彎曲你的腿,通過收縮你的臀部來抬高你的臀部。

每天做一系列重複,你很快就會注意到變化。您可以通過將一條腿交叉在另一條腿前面來使運動更加激烈。