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健尔马足疗

 
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健尔马足疗
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8mcknva4
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Post 健尔马足疗
第一式:跪姿提臀
身体往前匍匐状,呈跪姿,前臂与上臂呈90度直角。注意:保持背部水平、缩小腹,腰部不要往下掉,[link widoczny dla zalogowanych]。单角往上提,单角往上提,大小腿维持90度直角,感觉臀部与大腿的肌肉夹紧之后,[link widoczny dla zalogowanych],脚掌继而往上提5公分、再放下,往上提、再放下。持续10-15次后,[link widoczny dla zalogowanych],休息,换脚进行。重复三到四组双脚轮回。另外要注意的是,此动作不适于膝关节有毛病者。
第二式:躺式缩臀
采平躺姿势,用上背支撑身体,两手平放两旁保持平衡。先缩小腹,两片臀部用力往内夹紧、往上推高、推10-15次后休息,[link widoczny dla zalogowanych],然后重复三到四组动作,[link widoczny dla zalogowanych]。此运动可强化臀大肌,有良好的提臀效果。
第三式:蹲式紧臀
双脚打开与肩同宽,膝关节微蹲,但膝盖不能超过脚尖(否则膝部韧带容易拉伤),用脚部力量往下往后蹲,至身体与大腿呈45度,停往,再起身,多做几次。注意勿用腰部往下压,肚子不要跑出来。
第四式:踢腿提臀
双脚打开与肩同宽,膝关节微蹲,同样的,膝盖不要超过脚尖。接着先起一脚向后预备作后踢动作,记住踏于地面的另一脚微弯,缩小腹,脚跟提起后踢约10公分,重复10-15次后换脚,做三至四组双脚轮回即可。


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Wed 15:11, 02 Mar 2011 View user's profile
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