居家20分鐘馬甲線+翹臀運動 ｜只需一條阻力帶｜適合初中階者挑戰 20 min core & booty workout with resistance band

居家20分鐘馬甲線+翹臀運動 ｜只需一條阻力帶｜適合初中階者挑戰 20 min core & booty workout with resistance band

阻力左右深蹲Banded Squat side move l
阻力恰恰 右Banded cha cha(R)
阻力恰恰 右 Banded cha cha (L)
阻力怪獸行走 Banded Monster walk
深蹲阻力開腿Squat hold abduction
分腿蹲抬腳 右Lunge and lift
分腿蹲抬腳 左 Lunge and lift
阻力深蹲停留Squat pulses

橋式阻力開合 Glute bridge abduction
驢子抬腳&小狗踢腿 右 Donkey kick + fire hydrant
抬腳繞圈 右 Leg circles (R)
驢子踢腿(小幅度) 右Donkey pulses (R)
驢子抬腳&小狗踢腿 左 Donkey kick + fire hydrant (L)
抬腳繞圈 左 Leg circles (L)
驢子踢腿(小幅度) 左Donkey pulses (L)
平板抬腳+上下 Plank leg lift + commandos
平板開合跳 Plank jacks
反向捲腹+抬腳 Reverse crunch +leg raise
游泳式捲腹 Swimmer crunch
左右上捲腹 Alternative Rolls in
仰臥踢腿 flutter kick
.
限量版豹紋翹臀圈連結🔗
採用棉布材質 阻力很夠、時尚美型又耐用
https://www.mayyoufit.com/products/may-u-fit-x-teamjoined-leopard-resistance-band%E2%84%A2

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#翹臀 ＃馬甲線 #居家訓練

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