![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhlA8qOreHYSAmmjDZXA1TXtFLDNC2ASuw0_AAe5S3UTW7VfavGY3Wjg8-iBq_qEO-91nAoeJ71h9qZdtBSLt5cd7zuSNEfJSUyhJFEmILTyFIB1x87nQMQXmkMBXmZG8urk_Ezch_zuLJ3/s1600/1.jpeg)
美腿是每個女孩子都夢寐以求的,其實要美腿很簡單的,而且那麼多的方法中有很多簡單瘦腿方法,而且效果明顯。擁有大長腿是一種什麼樣的體驗?必須是人見人愛,尤其是女生,更是對大長腿發自內心的嚮往。一套簡單有效的瘦腿操,減小腿肚和減大腿!是時候為累計下來的脂肪找找出路了。
美不美,先看腿。
在這個一胖毀所有的時代,擺在眼前的好像總是:
摸不透的脂肪,粗不夠的腿啊!
累覺不愛
還記得之前立下的誓言嗎?
如果上天賜我一雙細長直……
林允兒這樣的
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPhye-FgmVg7izDR11k88N0Ety4z86thquMECUf9_UxcwdZCkIwrkQHyMqY1IDWW_4d7aovs-53BLy1jyppvXWvUQVYAP7HGoGC5HegUbwPYAwfd4G8x2LRb5Yzkd63vuHI80mZSuhBK3r/s1600/01.jpg)
如何做到正確運動達到美腿事半功倍的效果呢? 給大家推薦下面的緊緻腿動作,想要美腿,就跟著練吧! ~不許偷懶,不許間斷哦~
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPPLQbwR8HnGumsOL8DPDp5imSqjX_LeE1hCWWkYX0Fj8u6hek4oaMt_cE584OjbW8fVXu1tfe8JUGSmUesOSfV_3nxy4hnxypysALgSjMmAwqtPlzd8oU-nScK5bnu0tWPMTXi7BcR-eE/s1600/02.jpg)
想要擁有跟「維多利亞的秘密」的天使們一樣的超棒美腿,趕緊來學~
方法/步驟
1、寬距下蹲1分鐘
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjcvyaVkhxOA4_2jinPh1VaWVRwiDzS8vJ1kGUxB_WD4a2TPY5kCqs1oAckyuPwjTut_wQM_5FG4v6fU6N0XPxawKKd8ab6QinBaAyYpqcoAIkuzzk7kkdp42EehayCT2_SMZQipZQ0kCL9/s1600/03.gif)
2、伸腿前後擺2分鐘(左右腿各1分鐘)
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhlgTi1NC96m6d4S_U0UvQqwC5koG-KM62FNq9sXAKZTRJMhYllLIe8TMTGEgukksn4URFYQhEMLQ5B30XxRCbheunRiPabCEpQl3QbcgIdrb3D-fywRqoEbL9ftDcIDF01_wNkuQPx5TkQ/s1600/04.gif)
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjvXlA_DJfn38fu4xNguP7FF_cy4TVJPUlosYTgUJaveV2bFH9UVya8N_Kav965RaCn1VwuqChwI89ygbJyuoo52_99seLqkXS9j05SNz-BJSspuOBD77t9GDcfaxYVHzHeVdiyueR3MRTY/s1600/05.gif)
3、伸腿前中後擺動2分鐘(左右腿各1分鐘)
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZYIPZwnf-vbd02KSYIq1yGQ5XFpHhm1g2lWNtWMq-DiY2pohX9dvWQtJOkwHFIVuijadYs2u1Zl9F8DPFuANdaH8Pw4zkYqLeOjETn98cZyeuEVZEHoHM9-DVmUlZHEnq8aVd4Le7iGLP/s1600/06.gif)
4、撐地腿屈伸2分鐘(左右腿各1分鐘)
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjI0L_Tj7C2VPrkmrw3RTeQmQrvTetA_4IlLs0uPErdr-XbcIjzPcH_OOf8XXe4T0UcalMwO4kNMX7gHNt9JftHLOezqTuZfKXPzQi0J0fTbksIU8tq84on1ajzrnVPMRLTBg1gqlhZSg5F/s1600/1.gif)
5、側伸腿2分鐘(左右腿各1分鐘)
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEicVqQxW8MPIj3uPiySRkl5bJKjuv6Bh-XoKv1xjEtNZ-2qRroFJZaFycV1Tg_7rOo0ayTlPaB5Ov03evklGtTiox7hUh0edeEekF1e5-CT3kfCX6Oa3F8aNTEs4vDVMp3a29CcOBv4Kzv5/s1600/09.gif)
6、屈膝上抬腿2分鐘(左右腿各1分鐘)
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSo_nVt_R7GhAEPI8tPQGYPg0bde7PrFxhKd5hEJmMTgJ0kJe3NSV6VsJfk6Zxt-6iuHdqEkUHodP15mrvMo2HKWenrBSLEL_G7hyFoDkMrxId08kKZ4nnkhgmV-t7jGOLYtYK0Hkrri1Z/s1600/10.gif)
7、側身直腿上下擺2分鐘(左右腿各1分鐘)
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-XpYn7Sc4OAj96wfwjIg1s4QGZDUIb4sLFqHED9AuZwxY2ARzYyu1uZ2R-5uaQo4In2MNPixpG-Z0-I16jDMy3OlZWIPbBpKRRvIq4gG9O-_urUlbSXCJjic2Bh9C3WKDgafH5A2sEkSQ/s1600/11.gif)
8、側身斜上蹬腿2分鐘(左右腿各1分鐘)
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEguWPSo6Rl-jERfchwae3VxYNr94Rc6nDgfe0OpbxR-TV9OsgnSowtpBxAYAxDL6NsLCWbHi5NTIONUc5susR2mmpfZfz4scMIOJXzZCN7Ay1OLXSx7gfP2hA1ywXdt_-F7rQJki1RRNUAL/s1600/12.gif)
注意事項
這真的很有效喔!!一開始做腳會很酸,甚至隔天會有鐵腿的感覺,但是持之以恆真的會瘦!!
跟著這套教程,每天堅持練15分鐘。電影《黑天鵝》中的天鵝腿,你也可以擁有,還不抓緊練起來!
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2aVXt2yvHBsXXFQ2C4gz4GhUYjB-WIaKoYB5pquEdhz0QpB014_SgZjtQR23Ls1ZGU7c-s4avheltwfPknV2RGhoSS3SZMWbBszXSGg6dhZ2mHiVz7MTPJWkuzGeDA7fUtFt06WOKRdPf/s1600/13.jpg)
以下各組動作,每組4個8拍。
一二三四五六七八
一二三四五六七八
一二三四五六七八
一二三四五六七八
練的時候這樣念……
動作1
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiEC3XiOcFTBfc6GySmHFF0mIi7jSsuBJ_HruhgitKqVIBj9aqBC_SBIFULaiO0Z200pTveiyF7YAhCtUcV7NYLNJlh4l7_bD0pjSGQrN7LrEIckBBgT1MzOMPdz4ex93XXP__2eJQx78Wp/s1600/14.gif)
屈膝,伸直,屈膝,伸直,如此循環往復,腿會越來越酸。
動作2
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbUOe7nXiQkd0SxvmhA4qQdYdlTKxgOBYHPT1IjYDkUbcImc4cAJLLoayw1t36p0CGUky0P0Orx9ondXWybbu7sfEyUE-z7y6AVTBS5967OMNXNWCXnLndkfy5NflG8wDB8Ia6NaXTQvR-/s1600/15.gif)
雖然越來越酸,但還是要堅持。
動作3
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhPmfmtyqMmKQ23E2DusHHU6y_SVVXuwRhS1N2ZdZmS7V9HBFQKN9abl7j4I-Upnf1ckpeyv2TP-ZVTWbQttOInVyzFhytkQl6jgRDgmFC9pzG06dtAXZuBO-KKVZjpoUmUEHe1_lVNxYMd/s1600/16.gif)
再堅持多一會,效果會越來越好。
動作4
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPed8CFx9huGNXnXzD76T0LUeXEsxsJP_NP0LpmNYrmi9N6_tbOiKOQbeit3-E0JUfUBis6_LwnSnttgMKszMt4NcxeF79CQnll26g4EQPFP2ngCdA5-KxGp39muhkOYaPltfAtR2v-B22/s1600/17.gif)
練完這組可以適當休息,過2-3分鐘,之後再繼續。
動作5
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZKrlH1GNLJ_WoqQ-nadZ9Rs_JzpSqYjvRyRvjfuZBhAvemLubxxPY6loPI0vil3ceLRX2vnwuTTdlUMCVhZ1bHeTBSrcRFU0_iCosUiPCfhL-SiE6bLX5lQQk31I8kph4FMdra5967_JE/s1600/26.gif)
讓腿保持在空中,抬高,繼續抬高。
動作6
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiXxMJucdM9koEH8ts5eUA9O0Vq6hlM9pmOe22oJDsRPINdKbtoN2gA34lH4jJSRkG1xPYFIdQJUaZqUoJ-iWMgZxjdiEWcFbgH6_yg54aDddveZUcR9_f5GB03mVwAPzD5W7ri2EGpv6m5/s1600/19.gif)
腿麻沒麻?腿酸沒酸?
動作7
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhe1hwsZeMrZMhrDDFIy2boXQnfIXv5IKRcdRcbgIGqPEqQTR6oKBpgr6-pKjdtbTekzyHd3NJEyQMPYAeO3uWxjgXNMlVTmr_tyyKOinNaxfFAXGD0R3rNEr2K8GXC7iWpF6CxmoziO2Bz/s1600/20.gif)
還差一個動作。
動作8
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgriO4HRkrXeJi3qpCbOybMH_GvrCxmZNr6gQOFIAHbbQGzUxZAUsUikNudC64ih1GgBhY9a7GWxLvgD8OMl5FsxQfmeY-lN4NNY1pp42NyyLIWlBvvFAIT7NlwzOvZFfvyedzTyRrv_qyq/s1600/21.gif)
一隻腿結束了,先休息5分鐘,另一隻腿開始。
動作9
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjneFEbTz9V9YphE6V4mgonJMgbGx_28-MPsnKXyjrYfa-sXYR9ELYZB3AduMoOFnkAL4TTi1RCOla8hlCp2HPE8-qAwf6aLWIhHhirVRfCSbclRVKSMVzG31G7W7tYbUp_dkCO4n9B0OXr/s1600/22.gif)
換一條腿再開始,找到剛才的感覺。
動作10
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUTlbFuqrjFII_JaLV2K2jq98-DnchRU9Ovh4kguIp1hq96Te4Gp2kQ0pqRzn_peUKHrthAt5QtyzHb-VK-MtnTQ64YT6cxORy6uIZICiyk89aaNPFgow0sqIqNHWwBZxOvgSeLlEfq6FD/s1600/23.gif)
是不是很酸爽?
那就對了。
動作11
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjuZf_0Jwojnes3eri8mBEpCb61eDxEIAGwniJcBFPvmJZyNj-J3K66OqrMnzOQ7nn7U7Kp0dQNW52-1JTd8PKnJjfNnHvDYtyUUYdoetwpHNxHjBHkX5AvuXmDYC38qxjM05Jaym6aK5KR/s1600/24.gif)
已經累到麻木了是不,做完這個,拉伸1分鐘。
動作12
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgYHbOxQXh2jJVcXcaFDArsz9NLuEtk5TvMRoUlrPQEqw90r8DvHai-_rV1wMsk66JrUqt1ClprQR9ZnJ71d8EDXvGZt8UsMhB1HzFxATQ6fIGr6AckgVkBJ3sji2lcA7yrErJtuflLRCXx/s1600/25.gif)
天鵝腿養成記,繼續抬高一些。
動作13
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1qPZNxxOJfwi5UGBWyv58GSL1nM5HGgFW6bqJoSUUtITMyVckj_6BX2pMkBKJZS9RU42jm9Kyh_Cced4Zn11L-W0HM2gjXUd-b32yY9DaBU0ObnGZpWQm5enioRFhMw2isuAbkr1fNOVc/s1600/26.gif)
在空中定住,向上延伸。
動作14
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgclWNgxj5zv9Ei238t9vQCp8KIDRrqx-bVE6BlUcb8P_sxR6e2gO90zae7okDzPcUNCz2PFuRUAFTKJk9DI217BQfJ0GQn_nEapQVpx77j5lddICN9AuYiTaldtmBefqIjqdJlREBomxbP/s1600/27.gif)
保持高度,做腿部伸展。
動作15
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZ3j2saDgfFR0yu0KjeIsOSvdhnXnWfW2MXeLH9XI2gHVMiJn8INQ3POLMvtWnlwM4fSrhQuNhGdIdepHH_EnQSAi5Yo1WzYZFA21I5r2CcoMMlimVdhj30TjSvs7t-A5_tLfRxAuMA9da/s1600/28.gif)
啊,終於結束了!
↓↓↓
認真的訓練完,不要忘記拉伸,防止肌肉僵硬,進而美化腿型。
一、弓步髂腰肌拉伸(左/右)
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGkUhz2aA_FK2SIVkj_doRjt3rXt_eGU3B2YFlNQa2JvOW9UYCTgs-cpKV_cqAK0j9BPh0adiQyMikzo-NX7kS1bxXKSCVztvmp1vAzDH_a8a2IXriL6-F4h68kRC0toMEnQ0SSEKxtyBu/s1600/29.gif)
二、仰臥臀大肌拉伸(左/右)
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQAd2OTdC32UfyqYuiyxfJVKEad0UYZqUG21E9vBnYXbk6PuJyHLqdsHeI7BXyjPoswZdW-66d6Q0vIxWOPWRE6CGKDChAPG8pu3U8d0-Qo2ANnn3cwutxbFEQRLZyXfgTvsvRFgLg82KO/s1600/30.gif)
三、跪姿大腿前側拉伸
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFNpebqYsP47kszt3ESTOZI3iS-wXeD8vv2EAll0NZIPg0a0PTOpjUFnMuZvrnGZQMIUoIMp87jlvjFY5ugwvG85_UQNOsSyDl9BlwRlHufT0FO5fRV4_mnGTAGLSenSHnzwNkd0CUQTRs/s1600/31.gif)
四、仰臥大腿前側拉伸(左/右)
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiz1OBJtKbxBL0ZDsWAuJrBsCHiiqJtvhbzhX2sbB32_bGCHBZmE-OeT2e09Ukg-FLk_OgrRv-3IIHsPZxS2FYiieuJyFf_epMQDOjgcZ2qSTS_mxF_MGqoD5SXA8_c7FhO6ztaMMPyT8Pa/s1600/32.gif)
五、墊上雙腿後側拉伸
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1S88mDPlHMLIj_pHR1q2ccR1VumcXW-JDRbMvX6fwlVJaanPcAp3ADTzS2TXzZ4qIz58hy_2BkZGM2jKF9ZSQvCN5zrVRwOoge_FiqmVv860XxdhEwZG1trW8mKnwvCL1aBzTUFcFanbw/s1600/33.gif)
六、仰臥大腿後側拉伸(左/右)
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimLDWWE736cCI0K6OqHd8MaYYsYbYG21AdpG7YBPPbvMp0aAaH-U9xF_oZtX1cXeZ-nHTk67gTtovg_lay01PvDJMibv6T84QwTwMnlruAud1hceWeVm5eHx8CcCB5RkB5XOxRnggfv7kr/s1600/34.gif)
七、墊上蝶式大腿內側拉伸
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhjXu5cinv3Q64USIWRFMV7x5AeeFx3eZ-Jyki6VUA2wudYULGVLX9IGxAWf4sOWFK-rfA1atMLngXEBBKNLANlZAqzwPOhBTzWagHvp6sqhMle7PLxqOYFZFNAlFIXTgKWCYWU5sJ9X7gb/s320/35.gif)
马上点这分享