减脂篇:女性健身弹力带腿部臀部锻炼

标签:
健康肌肉健美健身健身健美网 |
分类: 减脂 |
Band Squat 将弹力带从脖子前,往后绕过两边肩膀,双手拉住弹力带调整长短阻力大小,不让弹力带勒到脖子,手臂向上抬高,好像背东西。标准下蹲,臀部向后翘出,收紧腹部,挺胸抬头,不要拱背塌腰。http://s13/mw690/003uZgSigy6LO0nGzYo4c&690
Band Lunge
http://s16/mw690/003uZgSigy6LNLlFyurcf&690
Mini Band 3-Way Hip (Forward, Lateral, 45 Degrees)
http://s5/mw690/003uZgSigy6LOxfaCMsd4&690
Mini Band Lateral Pillar Walk 与下蹲跨步走的区别是,这是直腿往一侧跨步走。
http://s9/mw690/003uZgSigy6LOxCbDTyf8&690
Mini Band Bent Knee Linear Walk (Forward/Backward)
脚趾头朝前,往前走20步,接着往后退着走20步,这样算一组。完成三组。
http://s6/mw690/003uZgSigy6LOxCbq2Ff5&690
Side Squat with Band
臀部后翘,肩膀后收,腹部收紧,下蹲侧跨行走,锻炼臀部、大腿的外侧和前面肌肉。
http://s9/mw690/003uZgSigy6LNXYoj6U58&690
Hip Extension (1)套着弹力绳的腿,往正后方拉伸。锻炼臀部后面的臀大肌。(2)往后45度角后拉伸,锻炼臀部外侧的肌肉。
http://s2/mw690/003uZgSigy6LNSHirXH01&690
Hip Abduction (Internal/External)/ Leg Abduction (Lying) / Leg
Circle(1)膝盖往里,腿部拉伸到斜前方,主要锻炼大腿内侧。(2)膝盖往外,腿部往外侧拉伸,主要锻炼臀部和大腿外侧。(3)侧卧在垫子上做。保持腰部伸直,不要用腰部的力量,而是用臀部和大腿的力量向上拉伸弹力绳。(4)举高的腿向前绕圈,向后绕圈。
http://s16/mw690/003uZgSigy6LNWTlkGHef&690
Donkey Dog with Band 臀大肌、臀部下部
http://s9/mw690/003uZgSigy6LNZmRUlqe8&690
Kickbacks with Band 臀部臀大肌、大腿后面肌肉
http://s4/mw690/003uZgSigy6LNZOWEU3a3&690
kneeing Side Leg Raise 臀部和大腿外侧
http://s15/mw690/003uZgSigy6LNZdmgTcde&690
Hip Lift with Band 弹力带绑在膝盖上的大腿部位,用力夹紧抬起臀部,膝盖向两侧打开5次,臀部放下。
http://s12/mw690/003uZgSigy6LOw3Z8bp2b&690
Mini-Band Squat 窄弹力带绑在膝盖上的大腿部位或脚踝部位上方的小腿部位。
http://s9/mw690/003uZgSigy6LOwiCES4a8&690
Hip Flexion (Knee Raise / Straight Knee) 大腿前面
http://s11/mw690/003uZgSigy6LNOcCBOWfa&690
http://s6/mw690/003uZgSigy6LNOXgT0995&690
band loop straight leg raise use a short band around both
ankles
http://s10/mw690/003uZgSigy6LO0MElqF89&690
Band Loop Knee Extension in Supine
http://s13/mw690/003uZgSigy6LO20GkWgdc&690
Seated Leg Extension / Knee Extension (Sitting) 大腿前面的肌肉
http://s6/mw690/003uZgSigy6LNUULyvP05&690
Seated Hip Rotator (External/Internal)
http://s3/mw690/003uZgSigy6LO1stBN832&690
Seated Leg Adduction(Internal/External) 大腿内侧肌肉/大腿外侧肌肉
http://s10/mw690/003uZgSigy6LNTQwwlPe9&690
Clamshell (侧卧 sidelying / 仰卧
supine)保持腰部伸直,臀部贴紧地面不要晃动,用大腿外侧肌肉力量拉伸弹力带。
http://s15/mw690/003uZgSigy6LO2g7BJY3e&690
Knees in Knees Out 大腿外侧和内侧
http://s2/mw690/003uZgSigy6LNFnTHxf11&690
Leg Scissors 大腿外侧
http://s6/mw690/003uZgSigy6LNVjYlqBb5&690
Leg Press 锻炼大腿后面的腿筋
http://s15/mw690/003uZgSigy6LNKAPeEuae&690
Side Leg Press 大腿后面的肌肉
http://s9/mw690/003uZgSigy6LO128Pfa38&690
Lying Hamstrings Curl / Knee Extension
(Prone)
http://s5/mw690/003uZgSigy6LNULiXrub4&690
Band Deadlift 腿部后面
http://s14/mw690/003uZgSigy6LNMqYTN33d&690
Calf Raise 小腿
http://s14/mw690/003uZgSigy6LNU8943Hed&690
Plantar Stretch
http://s16/mw690/003uZgSigy6LOwJjscLbf&690
Recommended best band exercises for legs are:
#1 Facing Lateral Raise 后跨步:臀部,大腿前面,大腿后面
#2 Front Lunge 前跨步:臀部,大腿前面
#3 Side Lunge 侧跨步:臀部、大腿外侧
#4 Front Straight Leg Raise 直腿前举:大腿前面
#5 Mountain Climber 原地攀岩:臀部、腿部
#6 Single Leg Squat 单腿下蹲:臀部、大腿前面
#7 Abductors Outer Thigh 外侧抬腿:臀部、大腿外侧
#8 Adductors Inner Thigh 斜侧抬腿:臀部、大腿内侧
#9 Hip Flexion 屈膝高抬腿:大腿前面
#10 Leg Extension 屈腿伸直腿
#11 Staggered Forward Squat
#12 Back Lunge
#13 Glute Kick Back
#14 Calf Raise
#15 Hamstring Curl
#16 Scissor Kick
#17 Leg Curl
#18 Frogger
#19 Facing Front Squat
These exercises are from Tower 200 exercise chart.