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淘美麗美體瘦身

每天8分鐘瘦腿訓練!高效瘦大腿內側贅肉 持續一週緊實有感

▲宣美有「韓國第一腿精」稱號。(圖/翻攝自IG@miyayeah)

擁有走路小腿肥肉不晃動、大腿中間要有縫,是許多女孩所追求的目標,瘦身網紅Ddaling經常在小紅書分享健身秘訣,對瘦腿與練出驚人腹肌特別有一套,且不用到健身房就能完成動作,只需每天睡前在床上或是追劇時,花個2~3首歌的時間,一週下來真的有差!

 

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SUNMI(@miyayeah)分享的貼文 於 張貼

這次為大家整理出她認為最有效瘦大腿內側贅肉的運動,同時又能雕塑下垂的臀部,別等到冬天肥肉上身才開始減肥,以下6組動作快練起來,絕不能讓雙腿越來越浮腫啊!

1.側臥抬腿

側躺在床墊或瑜珈墊上,撑起上半身,腿盡量伸直向上抬,抬腿高度可以根據個人情況而定,主要是感受大腿内側的拉伸感,放下的時候腿不要落地,30個一組,左右兩邊各2組。

2.仰卧屈膝抬腿

這個動作能瘦大腿,還能讓腹肌更緊實,雙手放置腦後,頭不落地,左右腳依序向上抬起,盡量讓手肘碰到膝蓋,20個一組,做3組。

3.跪姿後踢腿

雙膝跪地,雙手撑地,左腿呈90度向左側抬起,再向後伸直逆時針畫圈,右腿則順時針畫圈,另一種則是直接往後踢腿,記住要讓臀部和大腿根部有拉伸的痠感,25個為1組,左右腿各做3組。

4.橋式

想讓下半身直接小一號,一定會做橋式動作,平躺之後,同時利用腰臀腿的力量,將上半身抬起,且腳掌、雙手、頭部須貼緊地面,直到膝蓋、大腿與臀部形成一直線,可鍛鍊到臀大肌的肌力,達到提臀效果,還能緊實小腹,25個為1組,做3組。

5.剪刀腳

風行多年的剪刀腳是瘦腿最好的動作,同樣平躺瑜珈墊,雙腳抬向天花板呈90度,讓身體呈現L型,雙手放置身體兩側,手心朝下,雙腿像剪刀一樣在空中交叉擺動,且膝蓋不能彎曲,能讓大腿內側變得更加緊緻,記住分開的幅度越大效果越好,每天做30~50下即可。

6.屈膝臀腿拉伸

 

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❗️SEVEN thrusts to build your buns❗️ — 1️⃣ Barbell glute bridge- uses an elevated back support to create a deeper range of movement 2️⃣ B stance thrust- you want to focus 70% of the load on your working leg 3️⃣ Barbell hip thrusts- these are an intermediate exercise. Great for building up the technique to advance to glute bridges 4️⃣ Single leg thrust- These make the buns burn like no other! They isolate each glute. Maintain level hips & add weight when you feel comfortable 5️⃣ Banded hip thrusts- These are great for beginners! Drive your knees outwards and SQUEEEEZE your glutes 6️⃣ Frogger hip thrusts- Turn your feet inward to face each other and drive your hips up. This thrust works you’d glutes and adductors! 7️⃣ Swiss ball thrusts- These are hard as a mafucker!!! Drive your heels down into the ball and bring your hips up until the end of your ROM — A few great notes for ANY thrust or bridge: • Make sure your feet always mirror each other. Uneven feet make for uneven thrusts • Always maintain a monkey back! This means you don’t want your shoulders to roll forward OR for your back to start rounding. If your back starts to round decrease your weight and hold your thrust for 3 seconds at the top • Push through your heels & squeeze at the top!! — HAPPY THRUSTING LADIES ?? go get that cake — Pants: @abs2bfitnessapparel #cakechasers #liveliftedfitness #legday #bootybuilding #hipthrust #glutebridge #justlift #igfitgirls #girlswithmuscle #yycfitness #gymmotivation #workouttips #staydedicated

Sara Mucciacito(@saratoosavage)分享的貼文 於 張貼


最後的伸展也很重要,這個動作主要是拉伸大腿前側與臀部後側的肌肉,如果覺得沒有拉伸感可以直接趴下,能拉伸到深層肌群,盤腿坐在瑜珈墊上,整條右腿往後側伸直,左腳90度貼平地面,身體壓著左腳向前壓,15秒一組,左右兩邊各2組。

一名美妝記者,喜歡和大家分享變美的事物❤