健康小蛮腰训练方法(小蛮腰锻炼方法)
昨日,#赵丽颖 腰#上了热搜第一,点进去一看,这个腰也太细了吧,身材简直了……
![](https://p3-sign.toutiaoimg.com/pgc-image/cab69895a86f42b6a2f4cf764eefd576~tplv-tt-large.jpeg?x-expires=1970108070&x-signature=VWusQGiBfFJdqf%2FJmDS2EWEOVCg%3D)
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图片中,赵丽颖身穿一袭蓝色露脐装,完美腰线尽显,网友表示:“这身材也太好了吧”,“我头围都比她腰围大”,“完全看不出来生过宝宝”……
![](https://p3-sign.toutiaoimg.com/pgc-image/357de0df37a84dadaf394d1d53367b1b~tplv-tt-large.jpeg?x-expires=1970108070&x-signature=vY1hbXjOj604QsOt46T5BwB1jns%3D)
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其实,赵丽颖能在产后迅速恢复少女身材,离不开她的努力练习。瑜伽、健身,在身材管理方面超级自律。
![](https://p3-sign.toutiaoimg.com/pgc-image/514698b7dd324ef68fc2a725bd704747~tplv-tt-large.jpeg?x-expires=1970108070&x-signature=0l8cMGEFzfPVZ0ufLMXOY0tBVTY%3D)
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光看这背部线条和平坦的腹部,就知道赵丽颖背厚付出了多大的努力。
所以,你所看到的好身材,都是通过努力练习换来,付出才能有所收获,明星尚且如此,我们普通人更是如此。
![](https://p3-sign.toutiaoimg.com/pgc-image/ad31cf8af78a4ba583b630871ae8c8f6~tplv-tt-large.jpeg?x-expires=1970108070&x-signature=b3S8ZL4VV%2FRjxfLO%2Ft5S6mGaZWw%3D)
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下面给大家分享8个瘦腰虐腹的瑜伽体式,想要赵丽颖同款“蚂蚁腰”的伽人,建议收藏起来每天练习!
动作1
![](https://p3-sign.toutiaoimg.com/pgc-image/0431a904e70c4d8c9b05f4a3056b8507~tplv-tt-large.image?x-expires=1970108070&x-signature=AOJl5FX5eEQzHOPoMj6cEZEfGYs%3D)
仰卧,双手抱后脑勺,手肘旁开屈双膝,脚跟靠近会阴,脚掌相对吸气延展脊柱,呼气,核心发力抬头提胸腔向上,肩胛骨离地吸气还原,注意手肘向旁侧打开配合呼吸,动态练习10-20组
动作2
![](https://p3-sign.toutiaoimg.com/pgc-image/a8624f2c95e54820849c420dec724198~tplv-tt-large.image?x-expires=1970108070&x-signature=u%2BoVSCFewy82eE6VNdNBlZwaKI8%3D)
坐立,屈双膝,背部立直向上吸气准备,呼气,抬双腿向上小腿平行地面,双手胸前合十呼气,身体向左扭转,吸气还原呼气向右,配合呼吸,重复10-20 组
动作3
![](https://p3-sign.toutiaoimg.com/pgc-image/6fee6cb3e12e4783a973e45e312c5bc0~tplv-tt-large.image?x-expires=1970108070&x-signature=dJcOvR8aQeTlq2F4ukkliu5Ns5U%3D)
坐立,指尖朝前撑地,手肘内夹屈膝抬腿向上,小腿与地面平行吸气身体向后,双腿伸直向前呼气,腹部靠向大腿,简易船式配合呼吸,动态练习10-20 组
动作4
![](https://p3-sign.toutiaoimg.com/pgc-image/eae17808c73744b081152d419b05dc8d~tplv-tt-large.image?x-expires=1970108070&x-signature=q6UCHmazC29E5IXQJjyPJFtLGjs%3D)
仰卧,吸气,伸直双腿向上呼气,肩胛骨离地,左手摸右脚吸气还原,呼气右手去触摸左脚注意用腰腹发力,颈部放松配合呼吸,动态练习10-20 组
动作5
![](https://p3-sign.toutiaoimg.com/pgc-image/fa8781a2ef9d4463a43b5324c195dba2~tplv-tt-large.image?x-expires=1970108070&x-signature=InO05HpLuxRGr3DouyTIwnLXxJc%3D)
从斜板式开始,吸气延展脊柱呼气,屈右膝向前,膝盖找手肘吸气还原,呼气,换左侧配合呼吸,动态练习10-20 组
动作6
![](https://p3-sign.toutiaoimg.com/pgc-image/b7d8fec27d2a4ac0be45294334af6af3~tplv-tt-large.image?x-expires=1970108070&x-signature=zcouTvNBfIeliqIiLMyArRlHW3g%3D)
手肘支撑,身体在一条直线上吸气延展,呼气身体扭转向左右手上举,核心收,转头看上方吸气回正,呼气,换反侧练习配合呼吸,动态练习10-20 次
动作7
![](https://p3-sign.toutiaoimg.com/pgc-image/36213d4440f5488a9461c1f1a56da81a~tplv-tt-large.image?x-expires=1970108070&x-signature=Imx5zx4jevk0yWZzyTAIZmzES%2Bs%3D)
从手肘支撑,呼气身体转向右侧左侧手肘支撑,双脚并拢身体在一条直线上,右手扶髋呼气,髋部向上抬,吸气,还原重复练习10-20 次,换另一侧
动作8
![](https://p3-sign.toutiaoimg.com/pgc-image/0e5422d85cbb4b0f9bed689701d93adf~tplv-tt-large.image?x-expires=1970108070&x-signature=X0xx%2FrIiH6%2BtHYKAs82jJ6fLgCQ%3D)
从斜板式,手推地进入下犬式吸气抬右腿向上,单腿下犬式呼气屈右膝,膝盖找右手肘外侧吸气单腿下犬,呼气膝盖找鼻尖再次吸气,进入单腿下犬式呼气,屈右膝,靠近左手臂配合呼吸动态练习10-20次,换另一侧
腰围是少女和大妈的分水岭
想要赵丽颖同款好身材
就得管住嘴、迈开腿,练起来