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19:07:49 </span> <span id="5vajrimf" class="sm_after_time"></span> <span id="5vajrimf" class="source"><a target="_blank" href="http://m.1-jiu.com/edu/jianshen/" title="健身培訓(xùn)">健身培訓(xùn)</a></span> <span id="5vajrimf" class="source"><a target="_blank" href="http://m.1-jiu.com/usr/login.html" title="我要投稿">我要投稿</a></span> </div> <script type="text/javascript">s("content_top");</script> <div id="5vajrimf" class="content"> <p>啞鈴?fù)未蠹″憻挿椒?/p> <p>　　臀部扁平的女性要想有翹臀，首先要豐滿臀部，才能進(jìn)行臀部肌肉的鍛煉，形成翹臀。今天，小編為你帶來了啞鈴?fù)未蠹″憻挿椒ā?/p><h2>　　啞鈴?fù)未蠹″憻捈记?/h2><p>　　1、手持啞鈴做蹲起運(yùn)動(dòng)。站直,雙腳與肩同寬,雙手各拿一只8到10磅重的啞鈴。將重量集中在腳跟,下蹲到仿佛坐在椅子上一樣。堅(jiān)持一會(huì),然后恢復(fù)初始姿勢(shì)。做三組,每組10-15個(gè)蹲起。</p><p>　　2、伏地向后踢腿。先手與膝蓋著地。右膝蓋支撐在地面上,慢慢抬起左腿,將左腳盡量向天花板方向伸。堅(jiān)持一下,然后回歸初始動(dòng)作。每一側(cè)的腿各做一組,每組18-20個(gè)伏地向后踢腿。</p><p>　　3、提臀伸腿運(yùn)動(dòng)。躺下,雙手位于體側(cè),雙膝彎曲,雙腳平放在地板上。雙手用力壓地板,抬起臀部直到軀干與大腿成一條直線。保持這個(gè)姿勢(shì)幾秒鐘,然后抬起右腳并伸直右腿。讓腳回到地板上,降低臀部以便回到初始動(dòng)作。另一側(cè)重復(fù)做一遍。做2-3組,每組十個(gè)。</p><p>　　4、屈膝下蹲。這個(gè)動(dòng)作可不是芭蕾舞伶的專利!這是個(gè)簡(jiǎn)單有效的塑臀動(dòng)作。站直,雙腳打開稍寬于肩膀,腳尖外八字?jǐn)[放。將手向前伸以便平衡,做下蹲直到膝蓋在腳的正上方。在你恢復(fù)初始動(dòng)作時(shí)縮緊的你屁屁。這個(gè)動(dòng)作要做得非常緩慢。做一組,10-20次。</p><h2>　　鍛煉臀部肌肉的方法</h2><p>　　一、鍛煉大股肌的方法(提升臀部線條)</p><p>　　1、四肢著地趴下。雙手和雙腳分開,與肩齊寬。</p><p>　　2、一邊伸直右腳,一邊慢慢地把腳抬高到腰部的高度,注意腳與地面保持水平。要一邊呼氣,一邊慢慢地做該動(dòng)作。</p><p>　　要點(diǎn):腳往上抬高的時(shí)候,腳尖繃直,腳掌心保持朝上。保持身體與地面水平。</p><p>　　3、一邊吸氣,一邊慢慢地把腳放下,恢復(fù)到原來的位置。反復(fù)練習(xí)動(dòng)作2和動(dòng)作3。</p><p>　　此動(dòng)作進(jìn)行的次數(shù)：右腳5次+左腳5次為一個(gè)單位,共做3次。等開始熟練該動(dòng)作的時(shí)候,可以適當(dāng)?shù)卦黾哟螖?shù)。另外,當(dāng)腳抬高到與地面水平的時(shí)候,在半空中停頓3秒的話,效果會(huì)更佳。</p><p>　　二、煉中股肌的方法</p><p>　　雖然是很簡(jiǎn)單的動(dòng)作,但要有意識(shí)地把力量集中到臀部,這一點(diǎn)是很重要的。當(dāng)不知道力量是否已集中在臀部的.時(shí)候,可以用手指碰一下自己的臀部來進(jìn)行確認(rèn)。</p><p>　　1、腰桿挺直,側(cè)身躺在地板上。</p><p>　　2、一邊呼氣,一邊把右腳(膝蓋不要彎曲)向上抬高。</p><p>　　要點(diǎn):腳要抬高到與地面呈45度角的位置。腳尖要繃直,腳掌心向后,抬高右腳。</p><p>　　3、一邊吸氣一邊把腳放下。這時(shí),右腳不要完全放下靠在左腳上,而要放在與左腳留有拳頭大小的位置上。反復(fù)練習(xí)動(dòng)作2和動(dòng)作3。</p><p>　　此動(dòng)作進(jìn)行的次數(shù)：左右腳各抬高放下5次為一個(gè)單位,共做3次�？梢赃吙措娨曔呑鲈搫�(dòng)作,要有意識(shí)地把力量集中到臀部,保持雙腳平衡是至關(guān)重要的。</p><p>　　三、鍛煉大股肌(超人法)</p><p>　　這個(gè)方法除了鍛煉臀部肌肉外,還可以鍛煉背部、大腿內(nèi)側(cè)肌肉。注意背部向后仰的幅度不要太大,要把力量集中到臀部肌肉上。</p><p>　　1、身體面朝地板趴下。</p><p>　　雙手和雙腳打開,與肩齊寬。</p><p>　　2、一邊呼氣,一邊慢慢地把雙手和雙腳抬高。就像超人的姿勢(shì)。</p><p>　　要點(diǎn):注意膝蓋不要彎曲。不要搶拍子,要慢慢地進(jìn)行。把重心放在腹部,抬起雙腳,更容易把力量集中到臀部。</p><p>　　3、一邊吸氣,一邊放下手腳,恢復(fù)到原來的動(dòng)作。反復(fù)練習(xí)動(dòng)作2和動(dòng)作3。</p><p>　　此動(dòng)作進(jìn)行的次數(shù)：3～5次為一個(gè)單位,共做3次。等開始熟練該動(dòng)作的時(shí)候,可以適當(dāng)?shù)卦黾哟螖?shù)。另外,在做動(dòng)作2的時(shí)候,手腳在半空中停頓3秒的話,效果會(huì)更佳。</p><h2>　　如何鍛煉出迷人翹臀</h2><p>　　1、高抬腿</p><p>　　春季天氣變暖,每天保持做100下高抬腿,既鍛煉了身體又能達(dá)到很好的提臀的效果,而且這種運(yùn)動(dòng)是特別適合春天的運(yùn)動(dòng)哦,在家也能輕松完成。</p><p>　　2、常爬樓梯</p><p>　　保持完美臀線據(jù)調(diào)查山城的妹子屁股最翹,原因就是重慶的地勢(shì)讓人天天處于爬山的狀態(tài)。下定決心,從現(xiàn)在開始每天上下班或者回家只要有樓梯就一定要用爬的,別再犯懶坐電梯了,完美的臀形就是這么一天天的塑造的。</p><p>　　3、看電視邊運(yùn)動(dòng)</p><p>　　把臀部的三分之一坐在沙發(fā)上,然后在看電視的情況下,感覺全身動(dòng)態(tài),特別關(guān)注的地方就是臀部了,只要臀部用力就好,保持這個(gè)姿勢(shì),一節(jié)電視劇的時(shí)間,你的臀部就會(huì)有明顯提升。</p><p>　　4、做家務(wù)</p><p>　　塑美臀做家務(wù)是一種最能鍛煉身體,又能體現(xiàn)家庭生活的重要的方式。在掃地、拖地時(shí),雙手握緊掃帚或拖把柄,用力將其盡量伸向遠(yuǎn)一點(diǎn)的地方,這樣一來,臀部的力度自然會(huì)增大,雙臂運(yùn)動(dòng)的力度也隨著加大,其塑臀的效果更好。</p><p>　　5、穿穿高跟鞋</p><p>　　提臀又收腹經(jīng)常穿高跟鞋不止可以讓女性看起來更高,其實(shí)它還能鍛煉到臀部,收緊腹部肌肉。據(jù)美國(guó)研究,穿高跟鞋走路的女性會(huì)不自覺地收臀,收腹,從而有效地使臀部和腹部肌肉變得結(jié)實(shí)。想瘦臀的MM,可以每天穿高跟鞋慢走30分鐘,會(huì)有意想不到的效果哦。</p><p>　　6、上網(wǎng)時(shí)間</p><p>　　收緊臀部當(dāng)你坐在計(jì)算機(jī)或電視前時(shí),慢慢緊縮臀部肌肉,把重心都收在腰椎底部,然后盡量保持這個(gè)姿勢(shì),然后再放松整個(gè)肌肉,重復(fù)多做幾次直到累了為止。但mm們要注意哦,在進(jìn)行時(shí)不要讓身體前傾或靠腳幫忙維持重心。</p><p>　　雙手呈掌,從肚臍向下推動(dòng),力量適中</p><p>　　7、按摩淋巴</p><p>　　雙手呈掌,從肚臍向下推動(dòng),力量適中,然后把推動(dòng)的脂肪集中,通過淋巴運(yùn)動(dòng)燃燒。將脂肪移到臀部,然后從大腿后側(cè)向上推動(dòng),吧脂肪移動(dòng)的臀部位置,然后雙手拖住臀部,把臀部向上提拉,用潛意識(shí)記住這種感覺。</p><p>　　8、睡前適當(dāng)按摩</p><p>　　緊致臀部肌肉每晚睡前,或者是沐浴后的時(shí)候,全身的肌膚正處于放松的狀態(tài),這時(shí)用手用力搓揉臀部的每寸肌膚,就能提醒肌膚要開始收縮緊致了。如果按摩后再抹上美臀產(chǎn)品,長(zhǎng)期堅(jiān)持下去,就能輕松擁有性感的美臀。此外,欲了解臀部運(yùn)動(dòng)讓你輕松達(dá)到提臀。</p> 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