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没时间运动的姐妹们看过来- 一个move练全身！

| October 1, 2015 | 0 Comments

Fitness model1- PC- NikePhoto Credit: Nike

生活忙碌没时间上健身房，却又不想让自己的身材渐渐”走山”吗？没问题！现在就要介绍你一款动作让你可以随时随地(？)的锻炼到全身肌群！而且超级简单，保证你一学就会，这个动作就是- Overhead dumbbell split squat！

9-18-15-weekend-challenge-slider_0

image via womenshealthmag.com

相信大家对锻炼大腿和臀部很有效果的动作「深蹲 (squat)」已经不陌生，而overhead dumbbell split squat等于是他的加强版，稍微改变一点动作，就可以除了大腿、臀部的肌肉外，同时也练到核心肌群、手臂线条、背部肌肉喔！接下来请看动作详解~

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

image via womendailymagazine.com

动作A：双手拿哑铃，手臂向上伸直，将哑铃举高过头，两腿一前一后打开。

动作B：慢慢的弯曲膝盖向下蹲，注意上半身依旧打直，吸小腹，前脚膝盖不能超过脚趾尖。蹲到身体能够负荷的最低限度后，快速的站起来回到动作A，完成一组动作。重复做几次之后，交换前后脚再做几次。

 

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

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