How to do the Vertical Leg Press using the Smith Machine
1:45
YouTubeChris Elkins
How to do the Vertical Leg Press using the Smith Machine
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62.6K viewsFeb 22, 2017
腿部推举教程
課表⬇️ 1.單側負重後腳抬高分腿蹲 負重在對側更貼齊臀肌收縮力線 很適合專注臀肌、不希望把腰練粗的女生 (雙側核心肌群要求高） 啞鈴貼齊後腿，幫助骨盆對正 2x6-8 2.單腳臀推 居家練臀動作超方便 肩胛下沿卡板凳邊緣 身體卡好不要上下滑動 帶一點捲腹收緊腹部 臀更好發力 2x8-10 3.V Sqaut 我不蹲到底是因為器材對我而言太短 下太深骨盆沒有支撐 對腰部不友善 上腹帶點捲腹對感受度更好 2x8-10 4.短握把相撲硬舉 可以用腰帶深蹲機取代 針對臀內側跟腿內側 上來時腳不要完全打直 持續保持張力 2x10-12 #增肌減脂 #健身 #健身教練 #健身知識
0:56
課表⬇️ 1.單側負重後腳抬高分腿蹲 負重在對側更貼齊臀肌收縮力線 很適合專注臀肌、不希望把腰練粗的女生 (雙側核心肌群要求高） 啞鈴貼齊後腿，幫助骨盆對正 2x6-8 2.單腳臀推 居家練臀動作超方便 肩胛下沿卡板凳邊緣 身體卡好不要上下滑動 帶一點捲腹收緊腹部 臀更好發力 2x8-10 3.V Sqaut 我不蹲到底是因為器材對我而言太短 下太深骨盆沒有支撐 對腰部不友善 上腹帶點捲腹對感受度更好 2x8-10 4.短握把相撲硬舉 可以用腰帶深蹲機取代 針對臀內側跟腿內側 上來時腳不要完全打直 持續保持張力 2x10-12 #增肌減脂 #健身 #健身教練 #健身知識
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