女生瘦腿又翘臀的家用动作!
2015/11/8 健身
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今天送上一套国外很火的翘臀瘦腿动作,想要翘臀的千万别错过。
![](/asp/image.asp?m=0&w=gh_d2b76944268f&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/r6kM9Rhfib4M4YGKsHsmQNaXV9FUxvo9ANKuJicB6TAf3sOTrE3t8OGXyd4fDicic7LRRiadAJ0A8ymJmZqtF8k97Iw/0?wx_fmt=jpeg<br/><br/> http%3a%2f%2fmmbiz.qpic.cn/mmbiz/r6kM9Rhfib4M4YGKsHsmQNaXV9FUxvo9ANKuJicB6TAf3sOTrE3t8OGXyd4fDicic7LRRiadAJ0A8ymJmZqtF8k97Iw/640?wx_fmt=jpeg&tp=webp&wxfrom=5&wx_lazy=1)
注意事项:
注意感受臀部发力,动作不用太快。
练之前注意热身,可以做开合跳或跳绳一分钟。
下面每个动作坚持1分钟,做完休息20秒,每次2-3组(单腿动作两侧都需要练)。坚持锻炼,让你轻松瘦腿又翘臀。
动作、一
![](/asp/image.asp?m=0&w=gh_d2b76944268f&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/r6kM9Rhfib4M43tAO8ia0uA6G8WPbNiaXPFCtezYwJfxNuiapz7Nqpic7aZiazsegNAd5GOhDOWbTZkulqUO3HfrrBYQ/0<br/><br/> http%3a%2f%2fmmbiz.qpic.cn/mmbiz/r6kM9Rhfib4M43tAO8ia0uA6G8WPbNiaXPFCtezYwJfxNuiapz7Nqpic7aZiazsegNAd5GOhDOWbTZkulqUO3HfrrBYQ/0&tp=webp&wxfrom=5&wx_lazy=1)
动作、二
![](/asp/image.asp?m=0&w=gh_d2b76944268f&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/r6kM9Rhfib4M43tAO8ia0uA6G8WPbNiaXPFV5Bf9qxmzQGYKyr5iac7STkQISQvLz7FQmRDTedTHEjKibNspwaU9Sjg/0<br/><br/> http%3a%2f%2fmmbiz.qpic.cn/mmbiz/r6kM9Rhfib4M43tAO8ia0uA6G8WPbNiaXPFV5Bf9qxmzQGYKyr5iac7STkQISQvLz7FQmRDTedTHEjKibNspwaU9Sjg/0&tp=webp&wxfrom=5&wx_lazy=1)
动作、三
![](/asp/image.asp?m=0&w=gh_d2b76944268f&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/r6kM9Rhfib4M43tAO8ia0uA6G8WPbNiaXPFvxTxLp70skwfDddJoE6WKweGoudn29a3RXyolrCgUtEibyRZwEDSO4A/0<br/><br/> http%3a%2f%2fmmbiz.qpic.cn/mmbiz/r6kM9Rhfib4M43tAO8ia0uA6G8WPbNiaXPFvxTxLp70skwfDddJoE6WKweGoudn29a3RXyolrCgUtEibyRZwEDSO4A/0&tp=webp&wxfrom=5&wx_lazy=1)
![](/asp/image.asp?m=0&w=gh_d2b76944268f&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/r6kM9Rhfib4M43tAO8ia0uA6G8WPbNiaXPFPiaXJrmpicNicy3HE5rz8Mo5S6DmAvHZS4KBJiayaicKGV5qFSDIKtsfAew/0<br/><br/> http%3a%2f%2fmmbiz.qpic.cn/mmbiz/r6kM9Rhfib4M43tAO8ia0uA6G8WPbNiaXPFPiaXJrmpicNicy3HE5rz8Mo5S6DmAvHZS4KBJiayaicKGV5qFSDIKtsfAew/0&tp=webp&wxfrom=5&wx_lazy=1)
动作、四
![](/asp/image.asp?m=0&w=gh_d2b76944268f&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/r6kM9Rhfib4M43tAO8ia0uA6G8WPbNiaXPFgE7PUMjg5qPHftslo0uT6JfCWKVFdnfEjGuE1ZKhf7Ros5c3VCshrA/0<br/><br/> http%3a%2f%2fmmbiz.qpic.cn/mmbiz/r6kM9Rhfib4M43tAO8ia0uA6G8WPbNiaXPFgE7PUMjg5qPHftslo0uT6JfCWKVFdnfEjGuE1ZKhf7Ros5c3VCshrA/0&tp=webp&wxfrom=5&wx_lazy=1)
动作、五
![](/asp/image.asp?m=0&w=gh_d2b76944268f&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/r6kM9Rhfib4M43tAO8ia0uA6G8WPbNiaXPFTYDTgPacgxphpetjHjDfJo7ByQb4iaJFKysRrAaljX2zXf1eQUuWyOg/0<br/><br/> http%3a%2f%2fmmbiz.qpic.cn/mmbiz/r6kM9Rhfib4M43tAO8ia0uA6G8WPbNiaXPFTYDTgPacgxphpetjHjDfJo7ByQb4iaJFKysRrAaljX2zXf1eQUuWyOg/0&tp=webp&wxfrom=5&wx_lazy=1)
![](/asp/image.asp?m=0&w=gh_d2b76944268f&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/r6kM9Rhfib4M43tAO8ia0uA6G8WPbNiaXPFl6WrKRpY0wc0lRF7oJVZF7bOFY9ksicvmvfVRWd2T0ymaicZgKl7TFEQ/0<br/><br/> http%3a%2f%2fmmbiz.qpic.cn/mmbiz/r6kM9Rhfib4M43tAO8ia0uA6G8WPbNiaXPFl6WrKRpY0wc0lRF7oJVZF7bOFY9ksicvmvfVRWd2T0ymaicZgKl7TFEQ/0&tp=webp&wxfrom=5&wx_lazy=1)
动作、六
![](/asp/image.asp?m=0&w=gh_d2b76944268f&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/r6kM9Rhfib4M43tAO8ia0uA6G8WPbNiaXPF5ibVDAfuC573sDK2icB6EopwpDSCmcibC1NpHEKfXCTrTC7C39GsmUfMQ/0<br/><br/> http%3a%2f%2fmmbiz.qpic.cn/mmbiz/r6kM9Rhfib4M43tAO8ia0uA6G8WPbNiaXPF5ibVDAfuC573sDK2icB6EopwpDSCmcibC1NpHEKfXCTrTC7C39GsmUfMQ/0&tp=webp&wxfrom=5&wx_lazy=1)
![](/asp/image.asp?m=0&w=gh_d2b76944268f&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/r6kM9Rhfib4M43tAO8ia0uA6G8WPbNiaXPFcGTjPSZgzACC4FRdOL9DjZr3UxtjRjcLGkoNe7D1Efo5KMInkyfNxA/0<br/><br/> http%3a%2f%2fmmbiz.qpic.cn/mmbiz/r6kM9Rhfib4M43tAO8ia0uA6G8WPbNiaXPFcGTjPSZgzACC4FRdOL9DjZr3UxtjRjcLGkoNe7D1Efo5KMInkyfNxA/0&tp=webp&wxfrom=5&wx_lazy=1)
动作、七
![](/asp/image.asp?m=0&w=gh_d2b76944268f&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/r6kM9Rhfib4M43tAO8ia0uA6G8WPbNiaXPFvvmcxlha3AFrn04AJ7VDrdBjP0mFtrYZcAz0n0M2TVOpuxsDpsGOOQ/0<br/><br/> http%3a%2f%2fmmbiz.qpic.cn/mmbiz/r6kM9Rhfib4M43tAO8ia0uA6G8WPbNiaXPFvvmcxlha3AFrn04AJ7VDrdBjP0mFtrYZcAz0n0M2TVOpuxsDpsGOOQ/0&tp=webp&wxfrom=5&wx_lazy=1)
动作、八
![](/asp/image.asp?m=0&w=gh_d2b76944268f&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/r6kM9Rhfib4M43tAO8ia0uA6G8WPbNiaXPF9A16sHPalRqM8omVx7mjRDjf9zG8TuJhqDAIgFnREd41xwz5hKFHtA/0<br/><br/> http%3a%2f%2fmmbiz.qpic.cn/mmbiz/r6kM9Rhfib4M43tAO8ia0uA6G8WPbNiaXPF9A16sHPalRqM8omVx7mjRDjf9zG8TuJhqDAIgFnREd41xwz5hKFHtA/0&tp=webp&wxfrom=5&wx_lazy=1)
翘臀又细腿,收走练起来吧!
-the end-
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