![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiX8kB4d9qkdg07dsItFtjVHYP3lE0aAmwCa1CuZzzktKUrRe1tMZR7svI6iJWxb9cwSCejFkMgg9EayxGYixovmR6zbOxLP4HDnHQ8SKUCg_TRaTrB42UZP9jyYMIyyh03xPOkfHGhMOWn/s1600/1.jpg)
1.相撲蹲(一分鐘內,越多下越好)
腳要站得比肩開,趾尖朝外盡可能蹲越低越好,讓膝蓋彎度在腳趾上方注意要用整隻腳的力量 腳和腳跟都要施力肩膀放鬆挺胸,背打直核心肌群縮緊,蹲下時深吸,站起時呼氣
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBJ3ixllDb4wykEUEYSD28J4km2fl13Zq20WRrPAP08KZk6fyNhiXr2arI50jo5nWdcsBMRnSl5JwbLq-vXy9bfseQlImrno48Boi-AjjzQ3kBpidOMpcx7J2RJs8TIdAUojJ2BZRA5JBS/s1600/1.jpg)
2.相撲脈動(如果你可以的話,持續30秒)
上上下下快速微動會有燃燒感(或是燃燒卡路里),有助大腿內側暖身
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEge8jlilKVfXWG3nwYkzmYEp6gWxfj7BseYax2SyahGRQUYDBmIdEdPJyd0QCSOPCGzOH1Lc1fOtHksS_EXg3LT5GW5ziOD5lcmim75gYU3_zoE_APs4i4jv7a2xwzZmej3G-EUyVSvwQZN/s1600/2.jpg)
3.單腳側跳(單腳十次)
地上放置一物(或想像點),左右來回單腳跳,另一腳微翹起可以先從小距離開始練習,膝蓋變有力後再加寬跳的距離
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgSJ92UGZQVM0KCcVZEZaqgB4ztBzlixSEI3Ong80AQEpv7CUOJcD5HnEIq3g98Hlxs2XMk_a0Rm3yNHExB9EJDr6AY37dLgh81KitiStDwq-LMN2OPzyuNC8sEEey9zfXJ51SDKM4KX3sD/s1600/3.jpg)
4.升橋運動(主要針對大腿內側和臂部肌肉)
背躺在地上,腿弓起膝蓋夾緊,雙腳分開大腿間夾枕頭或毛巾等,臂部反覆抬起放下,膝蓋緊緊夾住
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiV1W57fcFVBd1jQnatX8HRkcvASZoP4b1zf1WG3YFGnuQvvuFwoSJTy97_R-InHWR6dRtMG8xj3OfU9i4KzeEFwXOCPOO9GGi6rY1QlMbbFyg1VMFKKQ1Jxe_XLujrT1vvKNJa5wsorGl1/s1600/4.jpg)
5.升橋脈動延續前一運動,臂部升起形成一個橋,膝蓋慢慢的微壓中間夾物30次,然後放下背部放鬆
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhz2cKuJLpK1-lFXAhfnTcQ9OROVkVovmo_jUZDhLa_tKp9VUHg-XE1xTTxUP92bGvJoEI5FiMDbZiOSlEAHS7PJHcjcY-Njnca6EbjOXoHuEChAD-A6LJ3GC7w-scSBWND8w5C2hBKSEMb/s1600/5.jpg)
6.大腿內側升抬側躺下,下腿延展伸直,上腿交叉彎曲隻手撐住頭部(或將頭枕在手臂上)將下腿上抬,和地面保持平行,上半身要挺直
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjt_npTSSJX0hyphenhyphenLqlTKK33I6omRWv-ctk6OLc64vCoLsLv-5L-2wdUpEl8-dKogttUxx-SdLocKW0A_1VtqQhDcC58bGC1BD-zCIccdDZAdqiRcBJplU8CzmNzYbkG6yuvOQO-ktTFIZzBv/s1600/6.jpg)
只要堅持就能收獲甜美的果實,有網友每天做這六個動作,開 心分享「我真的瘦下來了!」「瘦了9公斤~」,太激勵人心了吧!!小編也要跟著動起來了~
每天6個動作~下盤馬上瘦下來,堅持7天你就知道! (視頻)
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