踮腳尖深蹲加三頭肌運動＋踮腳尖深蹲加二頭肌運動
這個運動不僅增加了深蹲的難度也同時考驗核心的穩定度
對於愛穿高跟鞋的人有很大的幫助
Part 1 踮腳尖深蹲加三頭肌
1. 雙腳與肩同寬，踮起腳尖慢慢深蹲
2. 手臂放在身體兩側，手軸彎曲成90度，用三頭肌的力量手臂慢慢的往後延伸在慢慢地彎曲手軸呈90度做五下
3. 停在低點，雙腳平放在地上，正常的深蹲重心放在腳跟，手臂與身體平行hold 住10秒
（做這個動作時要放慢速度4拍一動）
Part 2. 踮腳尖深蹲加二頭肌
1. 兩腳打開至兩個臀部寬，慢慢踮起腳尖往下做，深蹲
2. 手臂在胸前兩側，慢慢地用二頭肌的力量彎曲手軸讓手臂呈現90度在慢慢地伸直做五下
3. 停在低點，手軸彎曲hold這姿勢10秒
整個運動做3次。 如果踮腳尖做太難也可以做一般的深蹲重心放在腳後跟
Tippy toes squats with triceps extension + Tippy toes squats with biceps curl
These squats add an extra level of difficulty, engaging your calves and your core. Great for toning the muscles to look good in heels :)
1. Keep your feet shoulder width apart. Get on your tippy toes and begin to slowly squat.
2. Keeping your triceps parallel to your body, start with your elbows at 90 degrees and begin to slowly extend as you lower into squat position. Do 5 reps of tricep extensions.
3. When you finish your 5 reps, lower your squat position, releasing from tippy toe position, keeping your feet flat on the floor. With your triceps fully extended, hold the position for 10 seconds.
Part 2. Tippy toes squats with biceps curl
1. Widen your stance, beyond shoulder width. Open your stance by pointing your toes outward to the left and right. Sit low into squat position.
2. Extend your arms in front of your chest. Holding your squat position, begin to slowly do bicep curls. Do 5 repetitions.
3. When you finish your 5 reps, lower your squat position, holding your tippy toe position. With your biceps fully curled, hold the position for 10 seconds.
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