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瘦腿瑜伽 幫你減掉多餘脂肪

1、仰臥抬腿

  step1仰臥,背部著地,雙臂伸直緊貼身體,雙手撐地,雙腳併攏,並抬離地板,直至小腿與地板平行。

  step2雙腿繼續抬高,腳趾指向天花板,膝蓋自然彎曲保持身體平衡,臀部儘量抬離地板。

  2、坐姿抬腿

  step1坐姿,雙手撐在背部後方,雙腳併攏,膝蓋自然彎曲,腳跟著地,背部向後傾。

  step2抬起右腳離地,直至右小腿與地板平行,右腳腳面繃直,大腿面撐緊,換到另一邊重複做。

  3、仰臥舉臂

  step1仰臥,雙腳併攏,膝蓋彎曲,背部著地,雙手緊握啞鈴,雙臂伸直並向上延伸。

  step2雙臂向上延伸,抬起肩膀離地,手臂保持撐緊,腰腹收起,自然呼吸,來回重複做多次。

  4、船式

  step1仰臥,雙腳併攏,腿部撐直置於地板上,雙臂伸直緊貼身體,肩膀撐緊,微微抬起頭部離地2公分距離。

  step2慢慢抬起雙腳離地,使腿部與地板呈45度角,待身體平衡後,抬起背部離地,同時伸直雙臂與肩膀同寬,並向前延伸。

  5、伸展臂式

  step1站姿,雙腳分開比臀部寬,雙臂伸直指向身體兩側,眼睛目視前方。

  step2身體向左下方彎下,右手指向斜上方,拉伸右側腰身,換到另一邊重複做。

  6、站姿扭轉體

  step1站姿,雙腳分開與臀部同寬,腿部撐直,挺胸收腹,雙手抱住頭部後方,扭轉臉部朝向右側,眼睛看向右側。

  step2換到另一邊,臉部朝向左側,扭轉腰身。

  7、坐姿扭轉體

  step1坐姿,雙腳併攏,膝蓋彎曲,雙臂撐在背部後方,身體微微後傾,慢慢抬起雙腿離地,並向右側傾斜,眼睛看向左側。

  step2換方向,雙腿向左側傾斜,同時眼睛看向右側。

  8、架橋式

  step1俯臥,雙腳併攏,腿部撐直並抬離地板,前臂緊貼地板,雙手握拳,手肘彎曲90度,背部打直。

  step2慢慢抬起身體遠離地板,臀部儘量向上提起,腳尖點地,背部撐直。

2010-03-30 Source

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