拜託肥肉退散吧！5招能讓時光靜止的瘦肚、瘦大腿養成術

2017-12-10

夏季好不容易比較瘦，接著秋天、和身材怠惰的冬季也緊接而來，真希望夏天為了穿短上衣練出的小腹，可以永遠停留在這裡啊！來跟著澳洲的健身女教練Elliott Drew，一起學從小腹、大腿、側腰一共五組不同部位的健身運動，妞編輯親身試驗過，整個累到滿頭大汗，趕快一起來試看看！

一、小腹

這組鍛鍊核心腹部的動作，酸～到讓妞編輯想打人！前三組動作連續做15～20秒，其他的動作一組做30～45秒，動作與動作之間休息15秒。如果可以的話，整組重復做3～4次。（妞編輯做一round就累趴）（囧）

? This ABS set almost made me wanna cry ? Some of these are moderate-advanced exercises so don't be surprised if you find them incredibly tough! Remember to do both sides for the side plank crunch ? Try the first 3 exercises BACK TO BACK for 15-20 seconds each without rest. Then, the rest for 30-45 seconds each with a 15 sec rest between all. ? 3-4 rounds if you can stomach it ?
A post shared by Elliott Drew (@elliott.mae) on May 15, 2017 at 9:05pm PDT

二、大腿

妞編輯常沒事在家練深蹲，從30秒慢慢做到可以撐一分鐘，而Elliott教的這一系列包括深蹲的變化版本，可以訓練到大腿肌群。整組重復4～5回，每次中間只能間隔20秒。

LOWER BODY BURNOUT ? Mannnnn I hope you are ready fo dis ? 1. Narrow skaters 20 reps 2. Explosions 20 reps 3. Half way roll ups x 12 reps 4. Double rev lunge + SL dead x 12 per leg 5. Heel lift squats x12 per 6. Heel lift pulses x30 7. Lateral + reverse kickback x12 per leg Complete as a circuit, 0 to 20 seconds rest between exercises. 4-5 rounds. Stay strong ladies ???
A post shared by Elliott Drew (@elliott.mae) on Apr 27, 2017 at 7:41pm PDT

三、大腿內側

這一組動作只要在平坦的地方就能做了，記住，速度越慢、越ㄍㄧㄥ越好，才能鍛鍊難瘦的大腿內側肌肉。

INNER THIGH AND ABS WORKOUT ? Keep your belly button drawn in towards your spine, chest up, good posture and shoulders rolled down away from your ears. 1. Shift squats x20 reps 2. Plie pulses x20 reps 3. Side plank crunch x 15 per side 4. Side plank leg raise x 15 per side 5. Adductor raise x15 per side 6. Crossover leg raise x15 per side Try 4-5 sets of each! Song: Dancing on my own - Nathan Thomson & Micky Quinn bootleg (SoundCloud)
A post shared by Elliott Drew (@elliott.mae) on Nov 30, 2016 at 1:38am PST

四、下半身線條

由這支影片可發現，「整個城市都是我的運動場！」這句話絕對屬實，隨便一個公園長凳，就可以訓練到整個下半身的肌肉，趕快動起來吧女孩們！動起來！（飛輪老師口吻）

Park bench legs ?? Perform this workout as you please in reps or intervals. OR just as a goooood old circuit ? 45 seconds per exercise (per leg for single sided exercises), 15 seconds rest between each. X 5 rounds 1. Box jumps 2. Toe taps 3. Knee repeaters 4. Lateral step ups 5. Split squats 6. Glute pidges No excuses! Always something you can do ?
A post shared by Elliott Drew (@elliott.mae) on Feb 28, 2017 at 9:33pm PST

五、側腰

在看電視時，可多做這個側邊伸展的運動，消除左右兩側的腰間肉。看完這5招，是否全身也跟著熱血起來？這幾招隨時都可練的瘦肚、瘦腿健身動作，妞妞們一定要持之以恆練習，希望大家的好身材都能永遠停留在最完美的此刻，不要冬天又讓肥油回來捏！