抬腰
![强力消脂瘦身操,只需三周,就能轻松与赘肉say goodbye.](https://imgs.wantubizhi.com/img/735A5D1F980B52A636CC46F12F2D1A739B410C0531AA0753F1C48F4AF7CECE61BE4A0A6129626136EAEA255C71185C91B167D0147FA0090F72F011F7EA48C448103F4EE0A2DEB1814BF1FF5117908F143822020695B1C698D8CA3D0B237AEA98)
强力消脂瘦身操,只需三周,就能轻松与赘肉say goodbye.
图片尺寸290x391![鹅卵石](https://imgs.wantubizhi.com/img/735A5D1F980B52A636CC46F12F2D1A73D9C1F722298BCA171D59E59F1B8C0F8C2B1E94B2B3530E3E99FBDBBCC97635FD79E7BD0EF17C1950AA3E09EC97DF379946F84E5CE4CD3106BBAF96E4570878775458F673803C4AF7DB22D60A163FC8AC)
鹅卵石
图片尺寸400x400![我们还可以先趴在地上,让手臂伸直向前,再抬起腰部,让一条腿向上弯曲](https://imgs.wantubizhi.com/img/735A5D1F980B52A636CC46F12F2D1A73BDBFDD2DE4171A8C0ADA87A784DC3615380EF37DC91090F32CE7D2291EC9615802B5E7EE8CABEDD51B3A620FF609E8D717108CEDC48ADA326D0B9CD8C4F2E04C0EF67BFF192D9A994569C0EE5E63DB0B)
我们还可以先趴在地上,让手臂伸直向前,再抬起腰部,让一条腿向上弯曲
图片尺寸1080x1080![侧卧抬腰式](https://imgs.wantubizhi.com/img/A1A61BAA66193547F3A6DD7D8EE527E9086F03F5F0908F182E5268C428FCD23F5F72F95EE1FBA93D16209D1E65DA744182974A212EA9C5AF0735129B10D59E16BEE627C644F4D6ECEEF599A16BCE05C5EF4E790F9D47BB9736370D02C64F3CE2)
侧卧抬腰式
图片尺寸500x333![双手贴地也可以支撑腰部,吐气时慢慢抬起腰部.](https://imgs.wantubizhi.com/img/A1A61BAA66193547F3A6DD7D8EE527E90B02ABE03663359C768E5125ABD3FB2E1F31649545A316A0B0A73C84728E621F66FA1263F8BDCC3F4919108E588C9874B59CCA8F65E71AF32DE2515C6DB62AE0BA011F20A55940DD17D5FC3C34F88E6C)
双手贴地也可以支撑腰部,吐气时慢慢抬起腰部.
图片尺寸800x533![桥式抬腰瑜伽动作 产后快速瘦腹 最好的减肥方法](https://imgs.wantubizhi.com/img/ADDA3C5D760C6828B77B505A29D43E833898D7371D45F092DC9759D770CF22AF4A1231C486C1BFBDEFD88229B0FF94F91BC4CDAB86E7FD6120EADDFDE9C7A39EE444496DEECD6BA29D5F1D4CC9F8E39376D9B21AAD69D5C34D58F89FBA0F1CC1)
桥式抬腰瑜伽动作 产后快速瘦腹 最好的减肥方法
图片尺寸352x234![随后,头颈自然抬起~36次,双脚抵床尽可能抬起腰部~36次.](https://imgs.wantubizhi.com/img/735A5D1F980B52A636CC46F12F2D1A732607292805BFB081DBD1A82DCF1A958E22763DE056DE661E94326AF4FA190595FFADEF4E5C3821D2CBA75873612A5554739465D65D23CA7673016795FB79A9931CD170A33C7CFCC43CE044458DFF0004)
随后,头颈自然抬起~36次,双脚抵床尽可能抬起腰部~36次.
图片尺寸2048x1453![5组雕塑腰部线条瑜伽动作,提升腹腔器官代谢迈向小蛮腰](https://imgs.wantubizhi.com/img/A1A61BAA66193547F3A6DD7D8EE527E95080DA25FFB6098DF42C2DD410DAC5892A1C5DEE4DF7CF73FEB19127D3A8B9D2D7CA1BA3089F66AB9CC83E89CA07BDF72C1530FDA68973AE5949A2DF26FADDAAFFFD15AB99BF3A7CDDC6C9CDFBA14FA7)
5组雕塑腰部线条瑜伽动作,提升腹腔器官代谢迈向小蛮腰
图片尺寸600x385![运动,包括所有腰部弯曲活动,要缓慢和限制幅度,尤其是向前弯腰和抬腰](https://imgs.wantubizhi.com/img/735A5D1F980B52A636CC46F12F2D1A739118626B26DDDA0DEB0339E265CE4DF78597527414F835081CD0346E07F8CC2BAE105DA0C65B421A48F0D740EACAFEA78DF12001A1FEAE1ADC44E9084B4A4E1DA89EEDC2B236228040757F44EE9FFD74)
运动,包括所有腰部弯曲活动,要缓慢和限制幅度,尤其是向前弯腰和抬腰
图片尺寸640x426![单手伸直撑地,抬高腰腹部和臀部保持平行,同侧脚掌着地. 3.](https://imgs.wantubizhi.com/img/A1A61BAA66193547F3A6DD7D8EE527E99D39B84AC2771949AAF5A9D0154FC90EAA76D5C259029C8408FC540C4305BA958D209FB0B10899FEE9B5A11E8735E107F54A9D7F490BA67BB47A85214B4B9B81D71F35D7E3AAB4D13C72C3F8B0705522)
单手伸直撑地,抬高腰腹部和臀部保持平行,同侧脚掌着地. 3.
图片尺寸640x800![第三式:往内拉伸抬腰头动作要领:这一步时,要让两手捏持两足,以尽力向](https://imgs.wantubizhi.com/img/ADDA3C5D760C6828B77B505A29D43E83AFB1DD5D86F9323A819207B580A25272ED9A84143A0B8E10E0E932368A4FF2CEF77698B13BE7BB11E310A531EC827AA9C3FF8DE0458C980485E3221B4D69B643)
第三式:往内拉伸抬腰头动作要领:这一步时,要让两手捏持两足,以尽力向
图片尺寸600x787![(2)俄罗斯转体(3)平板支撑(4)侧卧抬腰推荐林芊妤家的8分钟床上虐腹](https://imgs.wantubizhi.com/img/A1A61BAA66193547F3A6DD7D8EE527E9B2FD378D8B0B1CEFD903F0550DE9F550E1828D5287094A0780F34FE04F68111603561C686CE8D3241CEBA4A064AA2E67EB1D81C80B9A89E2E9398BDE485368D6A986B08EE45C42E091D040BE5A014C0F)
(2)俄罗斯转体(3)平板支撑(4)侧卧抬腰推荐林芊妤家的8分钟床上虐腹
图片尺寸640x442![瑜伽训练向上抬腰拉伸迅速上位牛仔裤型女郎](https://imgs.wantubizhi.com/img/A1A61BAA66193547F3A6DD7D8EE527E94E1B6ED3F23F0358A2B2DBB6AAB4572459853D3C4BCEAA2326D09F849189A3658E635BE9EBEF17377D6BDF9EBEE0F40EDB25FCE2D46080819C6FBFD87DE8D0EDDBAE1CBBE9E44C322B4D719301B2442D)
瑜伽训练向上抬腰拉伸迅速上位牛仔裤型女郎
图片尺寸640x360![双侧抬腰](https://imgs.wantubizhi.com/img/ADDA3C5D760C6828B77B505A29D43E8367D99873BD790EB446C43AA6015A91BC4F6D40DA4EE7C4126E0A3AB78783F0D4B696B409E26A6AB29D2235B23FDD29F87C03C1ED491C462C4C50D2C33C40E750BD26ECD792C298758540A4AC3522686C)
双侧抬腰
图片尺寸987x506![抬腰提臀,仰面朝上平躺,双腿曲膝成90度,同时张开与肩](https://imgs.wantubizhi.com/img/735A5D1F980B52A636CC46F12F2D1A73409FA3C509405C58B5D5DD095820A30D9AC9C8D1F40BAA8FBECD35B7F9FC9802ADE8E02928B277DE04C11BD9D71767B3E5A34F9DE318796572EA31212324A3941357E17FAB3063EBCE608C2DF132EE34)
抬腰提臀,仰面朝上平躺,双腿曲膝成90度,同时张开与肩
图片尺寸600x450![身体两侧,掌心朝下;屈双腿并拢,以双手为支撑,慢慢抬腰腹部和臀部离地](https://imgs.wantubizhi.com/img/735A5D1F980B52A636CC46F12F2D1A731C0BCF2AEA9903910CBFB1E4CF9C8D3E5E3E3CE5F33EB6C9E5B46042A4E71CCAE5851AF27477D5B230DBBD408C23876B84DA3FA5E634D75495E27A14636343DA9D706F1C8B5345388C1A925EB01B21C6)
身体两侧,掌心朝下;屈双腿并拢,以双手为支撑,慢慢抬腰腹部和臀部离地
图片尺寸640x427![躺在瑜伽垫上手掌贴紧瑜伽垫单脚踩住瑜伽球另一只脚向上笔直抬起腰部](https://imgs.wantubizhi.com/img/A1A61BAA66193547F3A6DD7D8EE527E9EF007A7AFE05C97FD439BB288908A9826AEFF8910F285FB778EE52B6FC32127157BA93BFE470A1DD7B6C2200A4247C90D66499FB3B98587EC93241A1A5A6EBD7306778872764291D78C4754D789CEAA1)
躺在瑜伽垫上手掌贴紧瑜伽垫单脚踩住瑜伽球另一只脚向上笔直抬起腰部
图片尺寸1000x500![动作步骤:将身体放在瑜伽垫上,然后用双手弯曲肘部,同时抬起腰部,让手](https://imgs.wantubizhi.com/img/ADDA3C5D760C6828B77B505A29D43E83BD24019CDDB8B11820E32F24B13B9FB4CD7B8AE7E779FDFDF4E41C00338A293661D30B89CE0E8726A638E14794265A2124D051CD7268A5EE1F2CCA04AC3057916DFFB18D739F6FFFEA83451BB3600A22)
动作步骤:将身体放在瑜伽垫上,然后用双手弯曲肘部,同时抬起腰部,让手
图片尺寸640x453![只需1个小诀窍搭配5个动作让你轻松瘦肚子拥有马甲线](https://imgs.wantubizhi.com/img/A1A61BAA66193547F3A6DD7D8EE527E912BDE5FFA3E8F5A1120E0B8C1BE2DD0069AAFB1B9DAAF9169FF7CD4CCBD9CDB123693824413760DF24A1F67829A95B5D8306BC4B68FA358B8E8E87AAA99F44403DED267F133667890ECF58DA69AA03C1)
只需1个小诀窍搭配5个动作让你轻松瘦肚子拥有马甲线
图片尺寸405x195![最值得一练的燃脂瑜伽!向上抬腰拉伸,轻松摆脱水桶腰!](https://imgs.wantubizhi.com/img/735A5D1F980B52A636CC46F12F2D1A73496F25027150950271D347C519492140F1336D7ECA8E960CD8F1D0692584FD02B94D05AC8228331CB2510C5E79C0CA8D02D6C29A836BE49C405A52E8D8CB8FC2C871970CFC247863CE44578DA4757CDE)
最值得一练的燃脂瑜伽!向上抬腰拉伸,轻松摆脱水桶腰!
图片尺寸750x375