👉🏻20分鐘 徒手練蜜桃臀+ 馬甲線腹部運動 🫶🏻 新手女性必做二合一運動（無需器材、提升線條感）
哈囉 各位女性朋友們 家裡沒有太多器材
也不知從網路上的哪個影片開始做起嗎？
我知道妳們最想要的就是翹臀&馬甲線
今天的訓練就是為了妳們所規劃的二合一徒手運動 我必須先說 要有些心理準備 很多動作是不休息的！一起來 打擊懶散 跟May一同動起來吧！
Dynamic warmups
深蹲(慢)+踮腳 squat and tip toe
深蹲停留 Squat hold
深蹲停留側點步Squat hold side step
深蹲 抬腿 Hold and lift pause
深蹲停留側點步 Squat hold side step
深蹲 抬腿 Hold and lift 30 sec pause
Rest
分腿蹲抬膝(右) Lunge and high knee
單腳硬舉(右) Single RDL
單腳硬舉停留(右) Single RDL with hold
分腿蹲抬膝(左) Lunge and high knee
單腳硬舉 (左) Single RDL
單腳硬舉停留 (左) Single RDL with hold
驢子踢腿(右) Donkey kick
小狗抬腿(右) Doggy kick
鳥狗抬腿 &停留 (右) Bird dog pulses
驢子踢腿 (左) Donkey kick pulses
小狗抬腿 (左) Doggy kick
鳥狗抬腿 &停留 (左) Bird dog pulses
反向平板 Reverse plank bridge
反向平板抬腳Reverse plank leg lift
側抬臀 (右) Side abductors
側抬臀抬腳(右) Side leg Lift
側平板停留 (右) Side plank hold
側抬臀 (左) Side abductors
側抬臀抬腳 (左) Side leg Lift
側平板停留 (左) Side plank hold
腹肌部分
交叉平板 Crossover Plank
平板點地 Plank step out
平板碰肩+開合跳2下 Shoulder tap & Plank
仰臥抬腳 Leg raise
45度 剪刀腳 45 degree scissor cross
反向捲腹 Reverse crunch
輪流屈膝捲腹 Alternative rolls in
腳踏車（慢&快）Bicycles （slow & fast )
游泳式捲腹 Swimmer crunch
登山式Mountain climber
.
*此影片無商業合作
Follow May Fit instagram ▶ https://www.instagram.com/may8572fit/
加入女力健身App(14天免費試用) ▶ http://join.nuli.app/may
逛逛我的網站(高蛋白點心&運動服飾)▶ https://www.mayyoufit.com/
追蹤品牌Line官方帳號專屬ID： @mayufit ▶ https://lin.ee/tiQ1zgb
更多May Fit居家徒手/啞鈴訓練 ▶ https://www.youtube.com/playlist?list=PLol39BuP8rM-6l2PNZqXFETC6oCkjnXoi
健身初學女孩必看！人氣觀念影片▶ https://youtube.com/playlist?
Music by BLAYK - Psycho Ex Girlfriend Song - https://thmatc.co/?l=14DE4BBF
Music by Reid Randolph - situations - https://thmatc.co/?l=0205B758
Music by DΛVIS - Rescue - https://thmatc.co/?l=A327818A
Music by nodisco. - The Symptoms of Vanity - https://thmatc.co/?l=431BA6A6
Music by DΛVIS - Runaway - https://thmatc.co/?l=72519DD1
Music by Electron Odyssey - Roller Rink Request (feat. King Protea) - https://thmatc.co/?l=30BEB9AC
Music by Griegz & Bobby John - Only A Taste - https://thmatc.co/?l=06D957C6
Music by HYRA - REM (No Sleep) - https://thmatc.co/?l=4E3A368A
Music by Elli Moore - Bathing Suit - https://thmatc.co/?l=54FDE513
Music by Tim White - Take Me Over (Feat. Erica Gibson) - https://thmatc.co/?l=2D09A817
哈囉 各位女性朋友們 家裡沒有太多器材
也不知從網路上的哪個影片開始做起嗎？
我知道妳們最想要的就是翹臀&馬甲線
今天的訓練就是為了妳們所規劃的二合一徒手運動 我必須先說 要有些心理準備 很多動作是不休息的！一起來 打擊懶散 跟May一同動起來吧！
Dynamic warmups
深蹲(慢)+踮腳 squat and tip toe
深蹲停留 Squat hold
深蹲停留側點步Squat hold side step
深蹲 抬腿 Hold and lift pause
深蹲停留側點步 Squat hold side step
深蹲 抬腿 Hold and lift 30 sec pause
Rest
分腿蹲抬膝(右) Lunge and high knee
單腳硬舉(右) Single RDL
單腳硬舉停留(右) Single RDL with hold
分腿蹲抬膝(左) Lunge and high knee
單腳硬舉 (左) Single RDL
單腳硬舉停留 (左) Single RDL with hold
驢子踢腿(右) Donkey kick
小狗抬腿(右) Doggy kick
鳥狗抬腿 &停留 (右) Bird dog pulses
驢子踢腿 (左) Donkey kick pulses
小狗抬腿 (左) Doggy kick
鳥狗抬腿 &停留 (左) Bird dog pulses
反向平板 Reverse plank bridge
反向平板抬腳Reverse plank leg lift
側抬臀 (右) Side abductors
側抬臀抬腳(右) Side leg Lift
側平板停留 (右) Side plank hold
側抬臀 (左) Side abductors
側抬臀抬腳 (左) Side leg Lift
側平板停留 (左) Side plank hold
腹肌部分
交叉平板 Crossover Plank
平板點地 Plank step out
平板碰肩+開合跳2下 Shoulder tap & Plank
仰臥抬腳 Leg raise
45度 剪刀腳 45 degree scissor cross
反向捲腹 Reverse crunch
輪流屈膝捲腹 Alternative rolls in
腳踏車（慢&快）Bicycles （slow & fast )
游泳式捲腹 Swimmer crunch
登山式Mountain climber
.
*此影片無商業合作
Follow May Fit instagram ▶ https://www.instagram.com/may8572fit/
加入女力健身App(14天免費試用) ▶ http://join.nuli.app/may
逛逛我的網站(高蛋白點心&運動服飾)▶ https://www.mayyoufit.com/
追蹤品牌Line官方帳號專屬ID： @mayufit ▶ https://lin.ee/tiQ1zgb
更多May Fit居家徒手/啞鈴訓練 ▶ https://www.youtube.com/playlist?list=PLol39BuP8rM-6l2PNZqXFETC6oCkjnXoi
健身初學女孩必看！人氣觀念影片▶ https://youtube.com/playlist?
Music by BLAYK - Psycho Ex Girlfriend Song - https://thmatc.co/?l=14DE4BBF
Music by Reid Randolph - situations - https://thmatc.co/?l=0205B758
Music by DΛVIS - Rescue - https://thmatc.co/?l=A327818A
Music by nodisco. - The Symptoms of Vanity - https://thmatc.co/?l=431BA6A6
Music by DΛVIS - Runaway - https://thmatc.co/?l=72519DD1
Music by Electron Odyssey - Roller Rink Request (feat. King Protea) - https://thmatc.co/?l=30BEB9AC
Music by Griegz & Bobby John - Only A Taste - https://thmatc.co/?l=06D957C6
Music by HYRA - REM (No Sleep) - https://thmatc.co/?l=4E3A368A
Music by Elli Moore - Bathing Suit - https://thmatc.co/?l=54FDE513
Music by Tim White - Take Me Over (Feat. Erica Gibson) - https://thmatc.co/?l=2D09A817