女生大腿+臀部線條訓練

Ivan Ku
發表於2016/12/09
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很多朋友都有興趣知道如何改善臀部及腿部線條。這套腿部+臀部訓練動作包含9種不同的動作作為參考。


(圖片來源:Ivan Ku)

可以先分開練習每種動作,先習慣正確姿勢,然後才挑選數種動作連貫性地進行訓練。

由於臀部肌肉是由三組肌肉(股大肌Gluteus Maximus,股中肌Gluteus Medius,股小肌Gluteus Minimus)組成,所以需要不同的動作作為針對訓練。


(圖片來源:Ivan Ku)


(圖片來源:Ivan Ku)

1. Squat - Must do wink emoticon
2.Hip Abduction
3.Glute Bridges
4.Lunges
5.Straight Leg Deadlift
6.Donkey Kick
7.Step Up Jumps
8.Side Hip Abduction
9. Box Jumps

對於沒有鍛鍊身體習慣的朋友,只需持續數天進行鍛鍊便可能察覺到肌肉有稍為變firm的現象,但若果目標是想擁有更圓更”翹'的PatPat,便需要更多有規劃的訓練動作持續刺激下身肌肉群組。

#AIPFITNESS #三項鐵人教你變fit啲  

〖A lot of friends are interested in getting in better shape for their lower body. This routine contains 9 different types of exercise that would stimulate all three different Gluteus muscles(Gluteus Maximus, Gluteus Medius,Gluteus Minimus). All these muscles need to be challenged so they would grow into better shape.
-Do these exercise separately at first to practise the right form, then you can do at least four of these continuously or simply follow the video.

1. Squat - Must do wink emoticon
2.Hip Abduction
3.Glute Bridges
4.Lunges
5.Straight Leg Deadlift
6.Donkey Kick
7.Step Up Jumps
8.Side Hip Abduction
9. Box Jumps

For those who are new to lower body training, you might notice a slight firmness in the butt and legs after a few days of these exercise if you give it enough challenge. If you would like to continue to build a round, lifted butt then it would require a more specific workout plan which I am always welcome to share.


(影片來源:Ivan Ku)