小蛮腰,大长腿必备的几个动作
2015/7/18 健身
拥有小蛮腰,大长腿会让你魅力指数UP、UP。在家随地可做练习,让你在轻柔曼妙的举手投足也能消耗多余脂肪。坚持锻炼 迷人小蛮腰轻松立现~
每组动作拉升1分钟 休息半分钟,每次3组 !
动作一:
双脚打开,右手抓住脚板。左手伸展,向右下压。
![](/asp/image.asp?m=0&w=gh_d2b76944268f&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/Oor826lRhbEADhy6ibA1JRy3wyJoBUKuLQf5wNpBoW5RG4p49zWP3loiazC0pgJap6Ul3IBuw37uxqOYrEFg7uKQ/0<br/><br/> http://img31.vccoo.com/refer.php?url=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/Oor826lRhbEADhy6ibA1JRy3wyJoBUKuLQf5wNpBoW5RG4p49zWP3loiazC0pgJap6Ul3IBuw37uxqOYrEFg7uKQ/0&tp=webp&wxfrom=5/)
动作二
双脚打开,双手分别抓住脚踝,身体伸直向前下压
![](/asp/image.asp?m=0&w=gh_d2b76944268f&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/Oor826lRhbEADhy6ibA1JRy3wyJoBUKuLQUFibs2xKYewVk9LcQ2tWxCvLaLXKPGK7GTvIEaJwWOZHiag0rn8XNkw/0<br/><br/> http://img31.vccoo.com/refer.php?url=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/Oor826lRhbEADhy6ibA1JRy3wyJoBUKuLQUFibs2xKYewVk9LcQ2tWxCvLaLXKPGK7GTvIEaJwWOZHiag0rn8XNkw/0&tp=webp&wxfrom=5/)
动作三
脸部朝下平趟,双手抓住脚踝,身体向上抬起
![](/asp/image.asp?m=0&w=gh_d2b76944268f&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/Oor826lRhbEADhy6ibA1JRy3wyJoBUKuL5ibA6IqfFTGm9tJR6x7ZRxhdF5NFSHOCxEswPry0ib9LxOrmgPVJqW2Q/0<br/><br/> http://img51.vccoo.com/refer.php?url=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/Oor826lRhbEADhy6ibA1JRy3wyJoBUKuL5ibA6IqfFTGm9tJR6x7ZRxhdF5NFSHOCxEswPry0ib9LxOrmgPVJqW2Q/0&tp=webp&wxfrom=5/)
动作四
右脚放左脚膝盖上,双手抱左膝抬起
![](/asp/image.asp?m=0&w=gh_d2b76944268f&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/Oor826lRhbEADhy6ibA1JRy3wyJoBUKuLtel8XRr1ufhhyicZnFAKc7OZDnd03QHdO8YeW4eTs6GlbmffwfiaHDEQ/0<br/><br/> http://img11.vccoo.com/refer.php?url=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/Oor826lRhbEADhy6ibA1JRy3wyJoBUKuLtel8XRr1ufhhyicZnFAKc7OZDnd03QHdO8YeW4eTs6GlbmffwfiaHDEQ/0&tp=webp&wxfrom=5/)
动作五
左脚放右脚膝盖上,双手抱右膝抬起
![](/asp/image.asp?m=0&w=gh_d2b76944268f&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/Oor826lRhbEADhy6ibA1JRy3wyJoBUKuL1fMIQ8ghC5qCM5VxFUtwt7O8zmlwiad5TH3bCpJicMY0Hu4OpX4uz8AQ/0<br/><br/> http://img11.vccoo.com/refer.php?url=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/Oor826lRhbEADhy6ibA1JRy3wyJoBUKuL1fMIQ8ghC5qCM5VxFUtwt7O8zmlwiad5TH3bCpJicMY0Hu4OpX4uz8AQ/0&tp=webp&wxfrom=5/)
动作六
双脚打开,身体向左旋转,右手放左膝上。
![](/asp/image.asp?m=0&w=gh_d2b76944268f&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/Oor826lRhbEADhy6ibA1JRy3wyJoBUKuLIpQ5Lm5iapAWviaUEvDFAlNPeKPjYrDagiaYf7gvW3gG3fdX0VDbq2A8Q/0<br/><br/> http://img41.vccoo.com/refer.php?url=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/Oor826lRhbEADhy6ibA1JRy3wyJoBUKuLIpQ5Lm5iapAWviaUEvDFAlNPeKPjYrDagiaYf7gvW3gG3fdX0VDbq2A8Q/0&tp=webp&wxfrom=5/)
动作七
双脚打开,身体向右旋转,左手放右膝上。
![](/asp/image.asp?m=0&w=gh_d2b76944268f&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/Oor826lRhbEADhy6ibA1JRy3wyJoBUKuLKsWl6zZ19vpPOs4BP62VIxmIjpSnmGjuRHILB4ycfe4gvqnsbUzbDg/0<br/><br/> http://img91.vccoo.com/refer.php?url=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/Oor826lRhbEADhy6ibA1JRy3wyJoBUKuLKsWl6zZ19vpPOs4BP62VIxmIjpSnmGjuRHILB4ycfe4gvqnsbUzbDg/0&tp=webp&wxfrom=5/)
动作八
双脚打开,左手抓住脚板。右手伸展,向左下压。
![](/asp/image.asp?m=0&w=gh_d2b76944268f&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/Oor826lRhbEADhy6ibA1JRy3wyJoBUKuLHxzsyPIyyqibS1ZiaN5goYThcSPBrfficZI1zJPSjaO4mvVxWk4lrD2sQ/0<br/><br/> http://img41.vccoo.com/refer.php?url=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/Oor826lRhbEADhy6ibA1JRy3wyJoBUKuLHxzsyPIyyqibS1ZiaN5goYThcSPBrfficZI1zJPSjaO4mvVxWk4lrD2sQ/0&tp=webp&wxfrom=5/)
收走,回家试试~
![](/asp/image.asp?m=0&w=gh_d2b76944268f&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/r6kM9Rhfib4O2upBmoazjs3ZNfmjWov0NibwlTKroj2P8ic8Qz0WVuDbqKB8DUWrDTIXlBXObfichd5JbNgZzNz5Yw/0)
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