女性練胸大肌升級罩杯 3招奶膨腰瘦臀翹

1ebb3e901676ab4b0c0c877165e096ed(健康醫療網/記者郭庚儒報導)想要好身材,不能不練!不少女性會吃青木瓜豐胸,卻不知道有沒有效。健身教練Annie說,想要罩杯升級一定要練胸大肌,最簡單的方式就是做伏地挺身,不但能使罩杯升級,胸部也會更緊實有線條又堅挺。 

練胸大肌 罩杯升級

健身教練Annie提供3招肌力訓練,讓妳奶膨腰瘦屁股翹。第一招「伏地挺身」,首先身體呈棒式,手臂與肩膀垂直,兩膝蓋著地,兩手臂彎曲做伏地挺身,注意身體要直上直下,下壓時吸氣,往上時吐氣,反覆操作6至8次,休息10秒做第2組,總共做3組。

身體呈棒式,手臂與肩膀垂直,兩膝蓋著地,兩手臂彎曲做伏地挺身
▼錯誤示範

錯誤示範
抬腳塑身又翹臀

第二招「單腳夾水瓶上舉」,身體呈四足跪姿,膝蓋在臀部正下方,膝窩夾緊水瓶,吸氣時單腳抬高,吐氣時腳放下,反覆操作6至8次,休息10秒,再換腿操做,總共做3組。

 

身體呈四足跪姿,膝蓋在臀部正下方,膝窩夾緊水瓶,吸氣時單腳抬高
▼吸氣時單腳抬高,吐氣時腳放下,反覆操作6至8次,休息10秒

吸氣時單腳抬高,吐氣時腳放下,反覆操作6至8次,休息10秒
練核心肌群瘦小腹

第三招「俄羅斯旋轉」,身體呈坐姿,注意臀部夾緊、背部打直、頸部放輕鬆,雙腳離地抬起,身體穩定不歪斜,雙手握水瓶,吸氣時身體往單側旋轉,吐氣時身體回來,另一側做相同動作,反覆操作20次,休息10秒,再做第2組,總共做3組。

 

身體呈坐姿,注意臀部夾緊、背部打直、頸部放輕鬆,雙腳離地抬起,身體穩定不歪斜,雙手握水瓶
▼吸氣時身體往單側旋轉,吐氣時身體回來

吸氣時身體往單側旋轉,吐氣時身體回來
▼另一側做相同動作,反覆操作20次,休息10秒

另一側做相同動作,反覆操作20次,休息10秒
增肌減脂 線條更好看

健身教練Annie表示,想要豐胸可以透過肌力訓練,反覆刺激胸大肌不但能夠提升罩杯,胸部也會更堅挺、不容易下垂。另外,想要腰瘦翹臀同樣可以藉由肌力訓練,讓腹部、臀部更緊實有線條,同時消除游泳圈。

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