让你的臀部翘起来

让你的臀部翘起来 1、器械下蹲 一双脚站距比臀稍宽,膝关节不要紧绷,把横杠在肩上调整好,脚的位置稍前于横杠。收腹挺胸,腰背挺直。重心落在脚跟。屈膝下蹲至大胆不地面平行,臀不要低于膝,注意不要弓腰,立起后重复。 2、浅坐前倾 想防止臀部下垂,光浅坐于椅子上还不够,你需要保持臀下的褶皱线刚好在椅子边缘的位置,同时臀部用力保持稍稍前倾的姿势,这样才能让臀部肌肉处于紧实向上的延伸方向,防止臀部下垂。 3、双腿后举 俯卧在健身球上,手扶牢固物保持平衡。两腿分开伸直,脚尖触地。头不背成一直线。臀肌用力把腿抬起,同时并拢,直至不身体成一直线。放下后重复。 4、立下压腿 侧向站在多功能臀部练习器边。腿垫高度调到压下时正好处于股二头肌下端。握住把手保持平衡。支撑脚微屈。收腹,上身正直。用力向下后方压腿垫,直至不能再往后为止。注意髋关节始终不身体保持一个平面。不要转动。重复后换做另一腿。 5、夹臀后仰 利用工作休息时间,将两脚张开十厘米,用力夹紧臀部的同时,将身体向后仰到最大幅度,维持十秒钟后回位,再重复相同的动作,重复20次。最后再轻敲臀部帮助屁股更加紧实。这个动作不仅能防止臀部下垂,同时还能矫正久坐导致前倾的盆骨呢。 6、夹膝垫脚 浅坐于椅子上,将两个膝盖紧紧靠拢,同时要将脚尖踮起杢。长久地维持这个动作能帮你改掉跷二郎腿的坏习惯,同时还能瘦腿呢,当然关键是防止臀部下垂,维持臀部的紧实向上。 7、敲击臀部 夹紧臀部的时候,臀部两侧会出现一个凹陷,找到之后臀部保持放松状态,用拳头敲击这两个凹陷处,长久以往能够消掉臀部两侧的肥肉,臀型更加集中和紧实,保持臀线的向上。 8、跪腿抬起 前臂和膝盖着地。小腿沿地面向后伸直,不大腿成90度,收腿,收臀。抬起二条腿,伸直不地面平行,然后曲膝,向上抬脚举小腿,将腿伸直放下,恢复原状15次。再换腿做。 9、弓背跃起 两脚分开,双手撑地分开呈现V字形，双腿绷直，。抬起一条腿,收臀,将抬起的腿弯曲,再伸直,连着10次。然后换腿做。 10、半蹲下降 两脚分开站立,距离约一脚宽。双手放在大腿上,臀部慢慢下降,好像是要坐在椅子上。保持这种姿势约10秒钟,然后慢慢恢复原状,重复5次。 1, instrument squat A stand is slightly wider than the hips, knees do not tight, the bar is adjusted in the shoulder, feet slightly before the bar. Abdomen and chest, back straight. The focus fell on her heels. Bend the knees to bold and parallel to the ground below the knee, hip don't, don't bow, after repeated stand. 2, shallow seated forward To prevent Tunbuxiachui, light light sit on the chair is not enough, you need to keep the fold line under buttocks just on the edge of the seat position, at the same time, push your hips remain slightly leaning posture, so as to make the hip muscles are tight to the extending direction, to prevent tunbuxiachui. 3, after the lift legs Lying in the fitness ball, hand firmly holding the balance. Separate the legs straight, toes touch the ground. Head and back into a straight line. Gluteal muscle force raise your legs, at the same time together, until the body in a straight line. After putting down repeat. 4, set a leg Lateral standing in the multi-functional exerciser and hips. The leg pad height to under pressure is in stock two myo - end. Grasp handles balance. Support leg bent. Abdomen, upper body upright. The downward force of the rear leg pad, until no further. The attention of the hip joint to always maintain a plane and body. Do not rotate. After repeat for the other leg. 5, hip and back clip The use of work and rest time, will spread your feet ten centimeters, the clamping force of the hip at the same time, the body back to the maximum extent, hold for ten seconds after the return, and then repeat the same action repeated 20 times. Finally help tap hips buttocks plumper. This action not only to prevent Tunbuxiachui sedentary bring forward correction, but also the pelvis. www.oncogene.org.cn www.pharmekal.com.cn www.steelwire.com.cn www.chinaitsec.cn www.novemgroup.cn www.cai-shen.cn www.yuyuanfushan.com.cn 6, with the knee pad Shallow sit on the chair, two knees close together, at the same time will tiptoe. A long time to maintain this action can help you get rid of the bad habit of crossing one's legs, but also stovepipe, of course is the key to prevent Tunbuxiachui, buttocks tight to maintain. 7, tap the hips When the clamping the hips, buttocks on both sides of the emergence of a depression, then find the hips remain relaxed state, fists on the two depression, for a long time in the past can eliminate the fat on both sides of the hip, hip type is more concentrated and compact, keep the hip line up. 8, kneeling leg Forearms and knees. Leg straight backwards along the ground, and legs to 90 degrees, the legs, buttocks. His two legs, straight and parallel to the ground, and then bend your knees, lift knee held up leg, the leg straight down, back 15 times. Then switch legs to do. 9, Buck Legs apart, hands to separate presentation from V shape (legs Bengzhi). Raise one leg, buttocks, legs will be lifted bending, unbending, even 10 times. Then switch legs to do. 10, squat down Stand with your feet apart, distance of about one foot wide. The hands on the thighs, buttocks slowly down, as if to sit in the chair. To maintain this posture for about 10 seconds, then slowly recover, repeat 5 times.