跪撑屈膝抬腿
![臀大肌05跪撑屈膝抬腿](https://imgs.wantubizhi.com/img/ADDA3C5D760C6828B77B505A29D43E833567669FA9E8B67E4420CAE4170AD66CB7B9A55F5C8072D80C732B4CFD4C677BB170C0DBD0205BC1C71E306E81B2C9B468906421D80A305119EED4E799C2B44A5436DFC68F568619197D7F37131FDC99)
臀大肌05跪撑屈膝抬腿
图片尺寸400x285![22. 跪撑,屈膝侧抬腿:锻炼臀部外侧肌肉群.](https://imgs.wantubizhi.com/img/ADDA3C5D760C6828B77B505A29D43E83A977C9E829B2380C2AF5703BC506BA6082EAF0C6E957CC7DBC9D476993658567BE6B6B27D47B7582291B3B9975B2D434510B168B518C832431CBB39091EE2B55D85FF6977300880788FF1F31E293C09D)
22. 跪撑,屈膝侧抬腿:锻炼臀部外侧肌肉群.
图片尺寸4032x3024![跪姿左侧后抬腿](https://imgs.wantubizhi.com/img/A1A61BAA66193547F3A6DD7D8EE527E9B137A03FD2B7338E035C823CA21971784A4B982D68984853C1EC206A5D6C5107A441D32AB7454961DD82F3B5AFF7F94F5B8D0E733C09A282D55792D8573781B0DB74C8E8E3E8088296FE732FFA268198)
跪姿左侧后抬腿
图片尺寸1080x1080![第三组:跪撑屈膝抬腿](https://imgs.wantubizhi.com/img/ADDA3C5D760C6828B77B505A29D43E8308C06508E08D872E49652AA9AAA37FB0B36F1AB2B90EA1DAD9AAAAE18EA8539A86F411DF96A1A0207CA8DC57FE0A8E4C7AD930C144A45FEC55E86A3D797EF01FE2F5102A073BB714B811687CFCD41B30)
第三组:跪撑屈膝抬腿
图片尺寸600x600![跪姿右侧抬膝](https://imgs.wantubizhi.com/img/735A5D1F980B52A636CC46F12F2D1A7391D1D2899FF310E1D6EF29B3B71DEAA46EB54EDCE2E4193E8F9D05D82837BBC39C0B7AC4F503F80056ABBABE140734EBD7CA886AFD1986CC9992D3F6D6FF284C0430BA7AE0D28CDC64488CE04BBC6E69)
跪姿右侧抬膝
图片尺寸1080x1080![跪撑举臂抬腿:每天3组,每组10次.](https://imgs.wantubizhi.com/img/A1A61BAA66193547F3A6DD7D8EE527E9E3735D4717EF76A017B22FA0441D1E6C8774EA795F9E207E51583BA843C11388595E80D8E91A7A421C0099069FF64A32A630079B7B79FF46B5448D1B17F22E01EC1491A69F90F5F448414E421D8B5A1A)
跪撑举臂抬腿:每天3组,每组10次.
图片尺寸400x400![跪姿屈膝侧抬腿](https://imgs.wantubizhi.com/img/A1A61BAA66193547F3A6DD7D8EE527E9EBCC74A455E34BBE0F073839258B83F3F38A6838EDCAB13AD367F1E788E2F155FB5A0A3E42F45C0393F4F7910ACEB4817BE5D935178C41FA2FF303AE943BBC76E1ED66FE0D7697ED9D0D6B0BED0F2996)
跪姿屈膝侧抬腿
图片尺寸600x450![跪姿左侧抬膝](https://imgs.wantubizhi.com/img/ADDA3C5D760C6828B77B505A29D43E83EF64C9B00ECD2E366DC665AE584A8B904BBF1996E0164E9B492B9859290455394B9EABD8397536D8C36BCF773B614F3925FDCC1FEE33BB0063CD79A4D9A8BCC3E51E9F549856EA5AC5457DFE7E1C9965)
跪姿左侧抬膝
图片尺寸1080x1080![臀部训练动作分解:跪撑屈膝抬腿](https://imgs.wantubizhi.com/img/735A5D1F980B52A636CC46F12F2D1A7350D106FE9DAE9432AC169CE0D4D38CCDAD8F4E58DAB4619B64962249AF3467ABD2FFBB0574D83B2E7C230A943BD0D96A52BAA1D805FC8DCABF730CCB06626C25A2F78F8C68A3235C41CC36F512D00656)
臀部训练动作分解:跪撑屈膝抬腿
图片尺寸420x270![跪姿左侧后踢腿](https://imgs.wantubizhi.com/img/ADDA3C5D760C6828B77B505A29D43E837CE79AE0D913E1EEDF854747B7973BED127A2101D15C20EE694657B7E26EEF6FF39DF4F04131386C5203435F42216B1E37F08DA9D1C47B86F51D01C2056DD1F0AC5CB6DC40A1D574557A2984BDF521ED)
跪姿左侧后踢腿
图片尺寸1080x1080![练习一:单膝跪撑前屈](https://imgs.wantubizhi.com/img/A1A61BAA66193547F3A6DD7D8EE527E993EAA1E11FDA192B3A7642B34ECDBFECB1482B125E8D5A6BA06A0278B1692E5AC45A7B50A22F07986D5C0401759E8F34BB1CA36E2507452639CBBAAABAC50DB0139FCFE098295BC211C0AADDB15139E3)
练习一:单膝跪撑前屈
图片尺寸1080x810![跪膝,绝对意想不到的好处!放到朋友圈大家会感激不尽的!](https://imgs.wantubizhi.com/img/ADDA3C5D760C6828B77B505A29D43E83BF40222586FF27F2C8259BB634227849BED0AEB637AA21CB0BFF3AFA39B84FD74F3921EE9733E74F753912724126EE0B4FD0BC802CFF84561C103A904AAF713BB14942FBDECF62337C0AE7CFE133C64D)
跪膝,绝对意想不到的好处!放到朋友圈大家会感激不尽的!
图片尺寸450x350![1.女生 跪卧撑25次/组 2组 间歇20秒](https://imgs.wantubizhi.com/img/ADDA3C5D760C6828B77B505A29D43E835BA29B3C3141B4111942F0F311CDFC83E0E8351EEA59DD6E902DB48B0180EBA7E4D0E8581305687325C02E41CE334E4404FAEF136A1A71C6FC3C3F003D31E04B50DAFE37C950E776ED2E6EECA9D09DE7)
1.女生 跪卧撑25次/组 2组 间歇20秒
图片尺寸1440x1080![跪姿-髋外展:四肢撑地,屈膝90度,缓缓侧方抬起右腿,直至与地面平行.](https://imgs.wantubizhi.com/img/ADDA3C5D760C6828B77B505A29D43E83CE8236C09C6F6B26D7AD2A6372F53094513084012536416AED3F73D8E93DC3583A83716477938601C5360DF7C081FA39D5F172998D9E42B48D9813D945A2D7D856954E670847326B6AA5BFF9F3077713)
跪姿-髋外展:四肢撑地,屈膝90度,缓缓侧方抬起右腿,直至与地面平行.
图片尺寸720x540![四,四点跪位屈膝](https://imgs.wantubizhi.com/img/ADDA3C5D760C6828B77B505A29D43E83F49DB649B7669F250B0EA049C1A7335F78D33DFDAC0FE2E918CD7E8E2D260A4A7741A0E9524653557BF3A6C026E90B8B52DB9561A629040DBB12A42F086E3D91682176442799E810CB9D2140E0E5C9B0)
四,四点跪位屈膝
图片尺寸792x449![缓解四柱跪撑时手腕疼尝试找到指根与手臂贯通的力](https://imgs.wantubizhi.com/img/735A5D1F980B52A636CC46F12F2D1A7376E441AF658CFB10E64E2858D706BACB13991B32097CEC809474A3C5DB79D36411C671935C20DA2C823D093EC6BA278B8CCCE861448361283F797DA9B1AB48863D526C2CD9B6CFE7D9F007C4FE900000)
缓解四柱跪撑时手腕疼尝试找到指根与手臂贯通的力
图片尺寸640x427![整个人要放开 -跪在地上 手撑在脚上 身体往后仰 -单膝跪地 往镜头前](https://imgs.wantubizhi.com/img/ADDA3C5D760C6828B77B505A29D43E83643FE2AFC665CCC2581339E7D74FFAE856FBC026D8CD0B8CFF62A0E8E34B0422860E906A21AC95E3408372CF10735093BC59415AB1C16537169F3F84A00FF2B44848930CD29C97D3D409BDE5FD7EA074)
整个人要放开 -跪在地上 手撑在脚上 身体往后仰 -单膝跪地 往镜头前
图片尺寸960x1280![跪姿四点支撑](https://imgs.wantubizhi.com/img/735A5D1F980B52A636CC46F12F2D1A7339CA365A7084C1E9D7435C4CD1A22442007C36A5D9D8F5E100A2DBA4026A478D3A55BA9C72E7A824C3A46887897B8E4F98E2F6DB852A55B8418B95C9488785164B0238164DFBABE08F1127FF70864213)
跪姿四点支撑
图片尺寸608x417![练习一:跪撑平衡](https://imgs.wantubizhi.com/img/ADDA3C5D760C6828B77B505A29D43E83D4936C8E621E7DC2270D755B1B756E82B77C62478CBF6BEE9E5E475B0DC22BE0415C136CB4A3EB67B435BD011B4219AFAFB7F148D33AC60CEF55BE9CD6DDA620EFD04A2ADD491D8E21F86FE93BD68BAF)
练习一:跪撑平衡
图片尺寸1080x810![双手各持一哑铃,跪于地上,手放于肩部的正下方,膝盖于肩部的正下方](https://imgs.wantubizhi.com/img/ADDA3C5D760C6828B77B505A29D43E83E11996A97BF5DE5A8FD25ECEFF80DFA021987558D6C1B2A507920DD090DD2DBF9D68C74B4F96FAAADDA61A808D38D62174D91C60578EC681C49BE8262504F905410C7C2424AFF56A2DA91A32B47C8AE2)
双手各持一哑铃,跪于地上,手放于肩部的正下方,膝盖于肩部的正下方
图片尺寸413x351