A 20 minute at home butt and leg workout with cardio workout moves. Designed to work on butt and leg toning, with body weight. For this quick home workout, you will need a glider and a light weight dumbbell (dumbbell is optional). In this easy beginner home workout, we're going to focus on butt and leg toning with the following workouts:
1: Sumo Squat Jump x 20 reps
2: Lunge with Glider + Tricep Extension (dumbbell optional) X 15 reps + 15 up-and-down pulses.
3: Side Lunge with Glider + Tricep Extension (dumbbell optional) X 15 reps + 15 pulses
4: Lunge Jump x 20 reps
5: Single Leg Deadlift with Tricep Extension (dumbbell optional) x 15 reps
In this video I am wearing and using:
1: X top
2: X bottom
3: X dumbbell
4: X glider
Saria Chen is a fitness and lifestyle channel, focused on toning your body with quick, easy and fun pilates inspired bootcamp style at home workouts, Follow along as I upload new workouts every week, focusing on butt workouts, at home workouts, easy workouts, arm workouts, core workouts, toning workouts and leg workouts. Have a specific area you want to focus on, let me know and I will make a video for it.
這一次的運動是專注在訓練臀跟腿，有有氧搭配肌耐力的動作。
你會需要準備一個運動滑盤跟一個輕的啞鈴（啞鈴是選擇性）
速度放慢跟著我一起做練出完美臀型跟緊緻腿部線條。
總共有五個動作。現都練同一邊，做完這五個動作後在換邊。
第一個動作：相撲身蹲跳 20下
第二個動作：滑盤弓箭步蹲搭配三頭肌研展 15下加上15次小幅度上下停
第三個動作：滑盤側面下蹲搭配三頭肌眼展 15下加上15次小幅度上下停
第四個動作：弓箭步蹲跳 20下
第五個動作：單腳硬舉搭配三頭肌研展 15下
希望大家喜歡這次的運動！
相撲 硬 舉 側面 在 相撲硬舉、傳統硬舉發力問題- 看板MuscleBeach - 批踢踢實業坊 的推薦與評價
早安各位巨巨水水 三項800
如題
最近小弟在試著練相撲硬舉想要平衡下肢前後側失衡的問題 (前側過強)
但是爬文看教學影片
發現好的相撲硬舉姿勢似乎吃到很多股四頭
而本身大腿比例長且前側肌肉似乎強於後側不少
很多動作都會被腿前側給主導去
造成預期訓練效果似乎與原本的想法相悖
不知道這樣重新理解是不是正確：
硬舉啟動都很吃重股四頭
傳統硬舉全程的下背部張力都較大
相撲硬舉則是下背的張力分擔到腿前跟臀部
望各位解惑
p.s. 已打算暫時先乖乖加強臀推、直腿硬舉
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Sent from JPTT on my Asus ASUS_X00TDB.
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