Souler_的瞬间

用户：Souler

2024-12-22 17:00:07 晴

一人说一个避雷壶铃的理由！||关于壶铃的总结： 1.双腿打开与肩同宽再多一点点的距离，脚尖要呈外八字的姿势 2.膝盖一定不要锁死！！！微屈！ 3.手握壶铃，手肘也要微屈（动作要规范正确才能有更好的效果哦） 4.曲髋，臀部向后发力，不要向下发力，全程腰背挺直 5.起身时臀部发力，可以感受到臀部肌肉是收紧的就可以了 ps：一周最多三次哦，针对于自己适量运动，效果不是很好再突破一下 #壶铃 #见人不如健身 #居家锻炼 #好身材练起来 #我的运动日常 #产后妈妈 #塑形 >>阅读更多

用户：Souler

2024-12-22 16:54:05 晴

永远不要低估一个胖子瘦下来的魅力||壶铃摇摆是一种非常有效的全身锻炼动作，它可以帮助你提升力量、耐力、协调性和心肺功能。以下是一些壶铃摇摆的小技巧和注意事项： 1. 正确的姿势：站立时双脚与肩同宽，膝盖微微弯曲。双手握住壶铃把手，手臂伸直，将壶铃置于双腿之间。利用爆发力将壶铃摆至胸前高度，肘部保持锁定。保持背部平直，通过臀部和膝盖的弯曲来吸收冲击力。动作过程中，核心肌群始终紧绷。 2. 核心收紧：在进行壶铃动作时，保持核心肌群（腹部、腰部和背部）紧绷，维持身体的稳定性。 3. 呼吸节奏：在动作的过程中，注意呼吸，通常是在出力的时候呼气，放松的时候吸气。 4. 选择合适的重量：初学者可以从较轻的壶铃开始，如女性8-12公斤，男性12-16公斤。随着训练的深入，可以逐步增加重量。 #居家好物 #居家锻炼 #好身材练起来 #见人不如健身 #健身 #翘臀不粗腿训练 #马甲线 >>阅读更多

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