练习动作库

How to do: Glutes 100

主要肌肉群: Glute Max

次要肌肉群: Quads, Hamstrings

所需設備: Exercise Mat

类别: Pilates, Bodyweight

描述

Lie on your back with your legs bent, heels flat. Lift your glutes up and squeeze. Do small pulses on your glutes. Inhale as your drop your glutes, exhale as you squeeze them up. Repeat until you count to 100.

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步骤

Lie on your back with bent knees and hands by your side.

1. Lie on your back with bent knees and hands by your side.

How to do: Glutes 100 - Step 2

How to do: Glutes 100 - Step 3

How to do: Glutes 100 - Step 4

Press through your heels and lift up your hips while squeezing your glutes. Hold for a few counts then release and repeat.

5. Press through your heels and lift up your hips while squeezing your glutes. Hold for a few counts then release and repeat.

How to do: Glutes 100 - Step 6

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