精选28个有效提臀动作练就紧实翘臀

2014-02-20 10:44

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千里之行，始于足下，拥有更细，更健美的双腿，更翘，更性感的臀部是我们不懈的追求，下面就把流行的下肢训练法一网打尽，赶快一起走起，多学几个招式吧。

精选28个有效提臀动作练就紧实翘臀

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盘点：令人咋舌的冬日小学生健身

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                   "title": "站姿后踢腿",
                   "note": "非常基本的动作，不需要太大空间就能施展。 双手在胸前握拳，双腿并拢直立站好。双手改为插在腰间，左腿支撑，右腿向后抬起，重复20次后换另一条腿继续。",
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                   "title": "阻力带拉伸",
                   "note": "借助器具增加蹬腿的强度，可以收到更好的效果。双肘撑地，双膝跪地，双手拉住阻力带，同时它的正中套在左脚上；克服阻力，向斜上方伸直左腿；收回左腿，但膝盖不要触地，随后再次把腿伸直，重复15-20次后换腿继续。",
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                   "note": "这是最适合懒人的一个动作，谁都没有理由拒绝。仰卧，双臂平放，双腿弯曲，双脚稍稍分开，用双膝夹住任意的薄物体；臀部发力，向上提起身体至最高位置后复位，重复12-15次为一组，做3组。",
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                   "title": "肘撑踢腿",
                   "note": "又是一个十分全面的高强度动作。用双肘撑地俯卧；双手放到正前方，右小腿抬起至竖直后放下，重复10次，换右脚撑地，左小腿抬起10次，共做2组。",
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                   "title": "交叉弓步",
                   "note": "弓步加上手握的哑铃，让全身都参与到了运动中。双手握住哑铃的两端，托在胸前，双脚微微分开；上身保持不动，右腿向左后方下跪，左腿随之弯曲，呈弓步，复位后换腿重复，以15-20个为一组，共做2组。",
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                   "title": "勇士3式",
                   "note": "用臀部肌肉保持大腿的水平，对力量提出了很高的要求。上身与地面平行，双臂向前伸直，左脚撑地，右腿向后伸直至水平，保持5次呼吸的时间后恢复站立，换右脚撑地继续，各重复5次。",
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                   "note": "对腿筋和股四头肌的锻炼效果尤为明显。 双手握哑铃垂在身前，双脚分开站立；头部昂起，上身前倾，臀部向上提带动腿部用力，缓缓恢复初始姿势，12-15个为一组，完成3组。",
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                   "title": "侧弓步屈膝",
                   "note": "锻炼的主要部位是大腿的内侧。上身前倾，左手叉腰，右手握哑铃自然下垂，左腿弯曲，右腿伸直，呈侧弓步；右腿迈向前方，左腿接近跪姿，上身抬起，右手举起哑铃至正上方， 随后恢复初始动作，重复12-15次，换另一侧，两侧各做3组。",
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                   "title": "平衡抬举",
                   "note": "一心需要二用，这是一个全面的高难度动作。 上身与地面平行，双壁紧握哑铃自然下垂，右脚撑地，左腿抬起至水平，保持住；提起哑铃至与身体同高后再放下，重复10次后换支撑腿继续，一共交替做3组。",
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                   "title": "深弓步",
                   "note": "敢不敢挑战一下你的极限低位？双手把哑铃托在胸前，直立站好；左腿向前大步迈出，降低重心至弓步，哑铃放到左脚正前方，随后收右腿与左腿并拢，恢复站立的初始姿势，换右腿在前继续，各完成12-15次，重复3组。",
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                   "title": "分腿下蹲",
                   "note": "双腿分开后下蹲的拉伸作用会更加强烈一些。 双手在胸前抱拳，双腿分开，脚尖向外；弯曲膝盖，深深下蹲后起立，重复12-15次为一组，共做3组。",
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                   "title": "哑铃深蹲",
                   "note": "深蹲对背部的塑造很有针对性，手中握上哑铃就更有挑战性了。双手举起哑铃，双腿自然分开；上身微微前倾，翘起臀部，弯曲膝盖，深深下蹲后起立，重复12-15个为一组，共做3组。",
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                   "title": "单腿平衡",
                   "note": "选一个顺手的哑铃可以帮助提高锻炼的强度，同时帮助保持平衡。上身直立，双手握住哑铃放在两侧，双腿直立，双脚并拢；身前倾至与地面平行，双臂保持竖直，右腿直立撑地，左腿向后伸直至水平，随后复位，双腿交替，各重复12次。",
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                   "osize": {},
                   "title": "侧向分腿",
                   "note": "为了获得匀称的背影，可以通过这个侧向发力的动作实现。上身微微前倾，双手在胸前握拳，双脚分开，把弹力带固定在小腿上；下蹲的同时左腿向左拉伸弹力带，随后复原，重复20-30次，再换作右腿向右重复20-30次。",
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                   "title": "盘坐压腿",
                   "note": "不仅能锻炼腿部，还兼顾了背部。以坐姿开始，上身前倾，双手撑地，右腿弯曲在前，左腿在后，保持平衡的前提下尽力伸直、弯曲左腿，重复15-20次后换腿继续。",
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                   "title": "芭蕾式",
                   "note": "一起来学一下芭蕾舞演员常用的招式。上身伸直，双手找一处栏杆扶住，右膝微微弯曲，右脚脚尖向外站立，左脚尖绷直，左腿向后伸到极限位置后复原，重复20-30次，然后换另一侧继续。",
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                   "title": "侧卧屈抬腿",
                   "note": "你可以用一个很舒服节奏的控制动作进程。侧卧于垫子上，左手撑头，右手在身前支撑，重复抬起、放下右腿的动作20次；随后保持右腿抬起，重复弯曲、伸直右膝盖的动作20次，接下来换另一次重复这个过程。",
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                   "osize": {},
                   "title": "后踮脚下蹲",
                   "note": "双腿和臀部都将迎来真正的考验。双手在身体前握在一起，左腿向后，左脚尖放在板凳上，右腿伸直；弯曲右腿，下蹲至极限位置后复原，重复10-15次后换腿再做1组。",
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                   "title": "分腿下压",
                   "note": "比常规的下蹲动作更能锻炼臀部和大腿内侧。 上身保持直立，双手放在大腿根部，双腿尽量分开，脚尖向外；弯曲膝盖，下蹲到极限位置，接着双腿用力，由臀部带动小幅上下运动10-15次，随后恢复初始位置。",
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                   "note": "在增加腿部力量的同时，还能燃烧掉很多的卡路里。双脚分开，弯曲膝盖，下压臀部，上身和手臂都伸直；双臂向上伸起，同时用力起跳，落地后恢复蹲姿，12个为一组，中间休息1分钟，共做3组。",
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                   "oimg": "http://img4.cache.netease.com/photo/0005/2014-02-20/9LH61UCD54TR0005.jpg",
                   "osize": {},
                   "title": "两头翘",
                   "note": "以俯卧姿势开始，双手握拳，上臂在额头处交叉，双腿分开，双脚的脚尖靠在一起；上下半身同时用力向上抬起，随后恢复俯卧，重复10-15次。",
                   "newsurl": "#"
                }
            
                ,
                {
                   "id": "9LH61TIC54TR0005",
                   "img": "http://img4.cache.netease.com/photo/0005/2014-02-20/9LH61TIC54TR0005.jpg",
                   "timg": "http://img4.cache.netease.com/photo/0005/2014-02-20/9LH61TIC54TR0005.jpg",
                   "simg": "http://img4.cache.netease.com/photo/0005/2014-02-20/9LH61TIC54TR0005.jpg",
                   "oimg": "http://img4.cache.netease.com/photo/0005/2014-02-20/9LH61TIC54TR0005.jpg",
                   "osize": {},
                   "title": "俯卧蛙式",
                   "note": "腹部和手肘撑地，上身抬起，头放在叠加的双拳之上，双腿分开，脚跟并拢；上身和双腿同时用力向上抬起，重复20-30次。",
                   "newsurl": "#"
                }
            
                ,
                {
                   "id": "9LH61SR954TR0005",
                   "img": "http://img3.cache.netease.com/photo/0005/2014-02-20/9LH61SR954TR0005.jpg",
                   "timg": "http://img3.cache.netease.com/photo/0005/2014-02-20/9LH61SR954TR0005.jpg",
                   "simg": "http://img3.cache.netease.com/photo/0005/2014-02-20/9LH61SR954TR0005.jpg",
                   "oimg": "http://img3.cache.netease.com/photo/0005/2014-02-20/9LH61SR954TR0005.jpg",
                   "osize": {},
                   "title": "球上抬腿",
                   "note": "这个有些难度的动作不仅能重塑下肢曲线，还能提高身体的协调性。 双臂伸直撑地，双脚放在健身球上，在保持平衡的前提下交替抬起左右腿各10-12次。",
                   "newsurl": "#"
                }
            
                ,
                {
                   "id": "9LH61S4D54TR0005",
                   "img": "http://img3.cache.netease.com/photo/0005/2014-02-20/9LH61S4D54TR0005.jpg",
                   "timg": "http://img3.cache.netease.com/photo/0005/2014-02-20/9LH61S4D54TR0005.jpg",
                   "simg": "http://img3.cache.netease.com/photo/0005/2014-02-20/9LH61S4D54TR0005.jpg",
                   "oimg": "http://img3.cache.netease.com/photo/0005/2014-02-20/9LH61S4D54TR0005.jpg",
                   "osize": {},
                   "title": "撑地侧踢",
                   "note": "比较经典的全身发力运动，紧致臀部的效果也很明显。四肢撑地，缓缓抬起左腿，直至与地面平行；向外伸直左腿，保持5秒钟后复原，双腿交替各踢出20次。",
                   "newsurl": "#"
                }
            
                ,
                {
                   "id": "9LH61RD554TR0005",
                   "img": "http://img3.cache.netease.com/photo/0005/2014-02-20/9LH61RD554TR0005.jpg",
                   "timg": "http://img3.cache.netease.com/photo/0005/2014-02-20/9LH61RD554TR0005.jpg",
                   "simg": "http://img3.cache.netease.com/photo/0005/2014-02-20/9LH61RD554TR0005.jpg",
                   "oimg": "http://img3.cache.netease.com/photo/0005/2014-02-20/9LH61RD554TR0005.jpg",
                   "osize": {},
                   "title": "踩球伸展",
                   "note": "试试你能否把健身球驾驭在脚下。双臂平放，双腿伸直，绷紧臀部，脚跟放在球上；在保持身体平衡的前提下，慢慢弯曲双腿，直至用脚掌踩在球上，保持5秒钟，缓缓恢复至初始动作，重复弯曲、伸直10-15次。",
                   "newsurl": "#"
                }
            
                ,
                {
                   "id": "9LH61QL654TR0005",
                   "img": "http://img3.cache.netease.com/photo/0005/2014-02-20/9LH61QL654TR0005.jpg",
                   "timg": "http://img3.cache.netease.com/photo/0005/2014-02-20/9LH61QL654TR0005.jpg",
                   "simg": "http://img3.cache.netease.com/photo/0005/2014-02-20/9LH61QL654TR0005.jpg",
                   "oimg": "http://img3.cache.netease.com/photo/0005/2014-02-20/9LH61QL654TR0005.jpg",
                   "osize": {},
                   "title": "跪姿抬腿",
                   "note": "四肢并用的优雅动作。 双肘撑地，伸直脊椎，拉伸腹部，双膝跪地，双腿并拢；抬左腿，伸展至与地面平行，用力绷紧脚尖，让脚跟朝上，双腿交替各重复15-20次。",
                   "newsurl": "#"
                }
            
                ,
                {
                   "id": "9LH61PU154TR0005",
                   "img": "http://img3.cache.netease.com/photo/0005/2014-02-20/9LH61PU154TR0005.jpg",
                   "timg": "http://img3.cache.netease.com/photo/0005/2014-02-20/9LH61PU154TR0005.jpg",
                   "simg": "http://img3.cache.netease.com/photo/0005/2014-02-20/9LH61PU154TR0005.jpg",
                   "oimg": "http://img3.cache.netease.com/photo/0005/2014-02-20/9LH61PU154TR0005.jpg",
                   "osize": {},
                   "title": "高抬腿",
                   "note": "　需要准备的只是一个小长凳或者结实的椅子。 左脚稳稳地放在长凳上，上身和右腿都伸直；左腿发力，整个身体登上长凳，右腿继续向上抬起至自己的极限位置，保持5秒钟后双脚都回到地面，双腿交替各重复15-20次。",
                   "newsurl": "#"
                }
            
                ,
                {
                   "id": "9LH61P6N54TR0005",
                   "img": "http://img4.cache.netease.com/photo/0005/2014-02-20/9LH61P6N54TR0005.jpg",
                   "timg": "http://img4.cache.netease.com/photo/0005/2014-02-20/9LH61P6N54TR0005.jpg",
                   "simg": "http://img4.cache.netease.com/photo/0005/2014-02-20/9LH61P6N54TR0005.jpg",
                   "oimg": "http://img4.cache.netease.com/photo/0005/2014-02-20/9LH61P6N54TR0005.jpg",
                   "osize": {},
                   "title": "超人式腿夹球",
                   "note": "比标准超人式多了一些有趣的挑战。俯卧，头抬起，双臂向前伸直，双腿分开，夹住健身球；上身和下肢同时用力抬起，在最高位置保持10秒后复原，重复10次。",
                   "newsurl": "#"
                }
            
            ]
        }