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#夏日BIKINI BODY大作戰 #運動 #健身 #在家運動

【夏日Bikini Body大作戰】如何在家都能練出無死角蘋果臀?

日期:Jul 04, 2019 6:02 PM

雖然近年已不再流行瘦到如紙板般的體態,但即便是增肌塑身,大家多會集中於瘦手臂、大腿、腰腹等,臀部一必不是塑形的首要部位。而且,就算整體身形線條不錯,亞洲女生的臀部天生多屬扁、平、垂,與西方女性不同,更枉論要訓練成結實挺翹又性感圓潤的蜜桃臀!不過,其實在蜜桃臀以外,亦有一種略帶小性感魅力又不失優雅低調的蘋果臀,在韓星中大為流行。

Contributing Editor:Abbie Ng

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「蜜桃臀」和「蘋果臀」的最大分別就是並非指整體形狀,而是後者於站立時,其臀部側面曲線就儼如那一口被咬了的蘋果塊,與美國科技巨擘蘋果公司的標誌缺口處完美結合--孤度不太大而誇張、無須刻意提升臀部翹度,站立時也見圓潤,加上適中的臀部大小,就是挺翹、圓潤而緊實的標準「蘋果臀」了!

可能不少香港女生都比較保守,不想身形過於婀娜多姿,但其實這種小性感的「蘋果臀」除了能增加女性魅力,對整體身形也有實際的正面作用:

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好處1:視角上拉長雙腿

當臀部往上翹時,視覺上就能打造出腿長腰細的效果,皆因臀和腿是連在一起的;但當臀部肌肉下垂又鬆弛,大腿反而會顯得又粗又短。

好處2:更顯年輕有活力

誠然,每個人年輕時或許都曾擁有緊緻而結實的臀部,但隨著歲月老去,加上久坐、坐姿不對、飲食不良等,臀部變得又大又扁,從背後看,整個人又笨重又顯老;若果臀部緊實,單憑背影就能展現出年輕活力!

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當然,有些人臀部脂肪過多形成大屁股,是需要運動來減脂塑身的,但其實對於部分過瘦女生,一樣需要鍛練臀部肌肉,畢竟她們沒有足夠的臀部肌肉而且並不發達,所以不妨參考以下3組在家都能練出無死角蘋果臀的美臀動作,迎接炎夏!

練出蘋果臀第一式:深蹲跳(Squat Jump)

這是在深蹲(Squat)這個動作後面加上一個跳躍動作,主要訓練到股四頭肌,還有臀肌、大腿後肌。

首先站立並將雙腳打開至肩闊,腳尖略向外張開15度,然後臀部往下坐,上半身則保持挺直,膝蓋不能超越腳尖。然後向上跳起,期間可用雙手平衡,落地時保持深蹲姿勢,做8-12下為之一組,做3-4組。

練出蘋果臀第二式:弓箭步下蹲(Walking Lunge)

這是下蹲(Lunge)的進化版,主要訓練到股四頭肌,還有臀肌、大腿後肌。

首先站立並將雙腳打開至肩闊,左腳往前踏一步,上半身則保持挺直,雙手可叉腰或放於胸前作平衡。雙腿同時屈膝至直角,停留1-2秒,然後右腳踏前,左右腳換邊,這為之一下,做8-12下為之一組,做3-4組。

練出蘋果臀第三式:單腿抬臀(Straight Leg Donkey Kick)

主要訓練到股四頭肌,還有臀肌、大腿後肌。

首先面向地下,雙手撐地、雙膝跪地,將右腳伸直抬起準備成一平線。然後小幅度地踢起右腳,做10下為之一組,做3-4組,然後換邊。