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上臀训练教程

更新时间: 2021-02-09 18:31:10     

1、弹力圈臀桥,弹力圈臀桥可以有效激活臀部,为下面的动作做好铺垫,选择磅数合适的弹力圈,绑在大腿上部平躺在瑜伽垫上,缩短臀部和腿部的距离,用脚跟支撑地面双手支持瑜伽垫,腿部张开往上挺起臀部,做12-15次做3-4组。

2、侧身髋外展,侧身髋外展可以更有效刺激中上臀部,也就是臀中肌,选择磅数合适的弹力圈,绑在大腿上部,侧躺在瑜伽垫上腿部弯曲,大腿和躯干成90度,小腿和大腿成90度,侧向外展髋关节,侧身髋外展可以更有效刺激臀中肌,使其更加紧致单侧做15次。

3、俯身后蹬髋外展,俯身后蹬髋外展的难度会略高一些,可以更加有效刺激臀中肌,保持弹力圈绑在大腿末端,俯身趴在瑜伽垫上,膝盖着地腰部绷紧,侧向外展大腿同时往后踢,侧向抬起腿部收紧臀中肌,单边做15次做2-3组。

关键词: 训练 教程

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