瘦腿瘦臀瘦腰“三部曲”

 

Front Lunge

How to do it: 

Stand with your feet hip-width apart, hands on hips (shown).
Keeping your chest lifted and back straight, take a large step forward (about three feet) with the right foot so the knee is bent 90 degrees and the thigh is parallel to the floor.

Repetitions: Do eight lunges with the right leg; repeat with the left.
Bonus benefits: Aside from working your rear end and thighs, the front lunge challenges your balance and coordination and firms your core a bit.

前弓步

要點：雙腳站立，臀部同寬，雙手放在臀部（如圖所示）。
讓您的胸部和背部筆直抬起，右腳向前一大步（約三英尺），使膝蓋彎曲90度，大腿與地面平行。

重復：左右腿各八次。

好處：收緊臀部和大腿，挑戰(zhàn)你的平衡和協(xié)調(diào)力。