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沒時間運動的姐妹們看過來- 一個move練全身！

| October 1, 2015 | 0 Comments

Fitness model1- PC- NikePhoto Credit: Nike

生活忙碌沒時間上健身房，卻又不想讓自己的身材漸漸”走山”嗎？沒問題！現在就要介紹你一款動作讓你可以隨時隨地(？)的鍛鍊到全身肌群！而且超級簡單，保證你一學就會，這個動作就是- Overhead dumbbell split squat！

9-18-15-weekend-challenge-slider_0

image via womenshealthmag.com

相信大家對鍛鍊大腿和臀部很有效果的動作「深蹲 (squat)」已經不陌生，而overhead dumbbell split squat等於是他的加強版，稍微改變一點動作，就可以除了大腿、臀部的肌肉外，同時也練到核心肌群、手臂線條、背部肌肉喔！接下來請看動作詳解~

The-Best-Ab-Workouts-For-Women-3

image via womendailymagazine.com

動作A：雙手拿啞鈴，手臂向上伸直，將啞鈴舉高過頭，兩腿一前一後打開。

動作B：慢慢的彎曲膝蓋向下蹲，注意上半身依舊打直，吸小腹，前腳膝蓋不能超過腳趾尖。蹲到身體能夠負荷的最低限度後，快速的站起來回到動作A，完成一組動作。重覆做幾次之後，交換前後腳再做幾次。

 

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Category: LifeStyle生活, Whats Hot, 健康Health, 運動 Fitness

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