西瓜影院印度电影炙热
2024-09-11 15:58:54
西瓜影院印度电影炙热剧情介绍:
（2）双手扶椅背站立，左腿向左上方踢出，应感觉到腿部肌肉的拉伸，做20次。换右腿重复做。
（3）双手扶椅背站立，左脚尖绷直，向外划，还原，做20次。换右腿重复做。
（4）站立，两腿分开与肩同宽，双臂前伸，下蹲至大腿与地面平行，保持10秒钟后还原，重复做20次。
（5）直立，将一只腿抬起与地面平行，慢慢弯曲再伸直，脚脖伸直，脚趾下压伸直，然后回到直立的姿势。左右腿互换做。各做10次，就可明显感觉到大腿肌肉收缩的效果。这个动作的要领是一定要慢，在做的过程中体会肌肉的收缩。
（6）直立，一只小腿向后弯曲，两手向后，抓住后弯的脚趾头，用力搬腿，使脚底面碰到臀部，停半分种。左右腿交换各做5次。注意脚趾一定要碰到臀部。
（7）跪于床上，臀部坐于足跟，双臂上举，前俯，胸部尽量贴近床面，还原，做20次。
（8）仰卧，双臂置于体侧，双膝弯曲，足尖相对，分开，重复做20次。
（9）取坐姿，两腿略抬起，将两个膝盖用力并紧，轻微下压，这样快速做5～6次，可预防大腿松弛。注意做这个动作时不需要屏住呼吸。
（10）原地快速踏步，同时双手前后大幅度摆动。这个动作可以让你提高臀部，绷紧大腿肌肉。
相关影视:西瓜影院印度电影炙热
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