Ankle Strap + Cable Machine to work your BUTT OFF
第一個動作要注意的是在動的那隻腿在彎曲膝蓋碰手軸這個動作時要與地面平行但是身體跟骨盆不要往外開也是要與地面平行很極致的一個動作不過這樣才可以完整的運動到臀部上方的肌肉
第二個動作要注意的是在座的那腿要全程與地面平行不要往下掉。 ˊˇ如果一隻手很難平行可以把另一隻手放在胸前保持平衡。
這兩個動作都要放慢速度至少四拍一動維持掉一分半鐘
這動作同時也是訓練平衡感跟核心肌群的運動核心要穩才能平衡。
First movement
Bend your knee to elbow remember your working leg has to be parallel to the floor, at the same time try to parallel your hips to the floor too don't open your hips so you can really work on your gluts
Second movement
Open your whole body to the side just one arm and one leg one the floor open your hip as much as your can.
(if one arm on the floor is hard to balance your can put your other hand if front of your chest to easy to balance yourself.) swipe your leg from 6 o'clock to 3 o'clock working leg has to be parallel to the floor don't drop!
engage your core the whole time strong core so more steady. do it SLOW 4-8 count at a time and do each movement 60-90secs.
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