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随着年龄的增长和不良工作习惯的影响,我们身上的肉会变得越来越松塌。今天,让我来来教教你如何塑造背部和胯部的线条。不过,在训练时一定要循序渐进,以免受伤。胯部训练:1.双膝跪地,双手撑地,把身体从地面腾空,塌腰。右腿首先向正后方向伸直,绷脚点地。头看前方。2.右腿点地的脚绷脚带着整条腿,尽量伸直向上举起到自己的最高位置后,进行短暂停留,然后轻轻点地,腿始终保持尽量伸直,头部始终看前。动作做法及次数:此动作一条腿重复20组(上举一次再点地一次算一组)。相反的腿同样做20组。
As we grow older and work bad habits, the meat on our body will become more and more loose. Today, let me teach you how to shape the back and crotch lines. However, in training must be gradual, so as not to be injured. Crotch training: 1. knees, his hands propped up, the body emptied from the ground, collapse waist. Right leg first straight after the direction of straight, stretched his foot. Look at the front. 2. right foot point foot feet with legs, try to straighten up to his highest position, the short stay, and then gently point, legs always try to keep straight, the head always look before. Action practices and the number of: This action one leg repeat 20 groups (on the move once again point to count one group). The opposite leg also do 20 groups.