女性如何预防臀部下垂？5招重塑丰满臀部

2024-09-11 来源：大众养生

导读seline;background-image:none;background-position:0%0%;background-size:...

seline;background-image:none;background-position:0%0%;background-size:initial;background-repeat:repeat;background-attachment:scroll;background-origin:initial;background-clip:initial;font-family:Arial,"MicrosoftYaHei",微软雅黑,宋体;text-wrap:wrap;color:rgb(67,67,67);text-indent:2em;">现在的上班族女性长期坐在办公室办公，很少出去运动运动，特别容易身材走样。除了有烦人的小肚腩，臀部也特别容易下垂。这该怎么办呢？健康养生网小编分享。还是早点学会预防臀部下垂术吧。

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seline;background-image:none;background-position:0%0%;background-size:initial;background-repeat:repeat;background-attachment:scroll;background-origin:initial;background-clip:initial;font-family:Arial,"MicrosoftYaHei",微软雅黑,宋体;text-wrap:wrap;color:rgb(67,67,67);text-indent:2em;">右侧卧，右臂屈肘成直角，手心向下，左手掌在齐腰处扶地，支撑大腿用力使身体离开地，上体和腿在一条直线上。然后放下大腿并右侧躺下。重复10次。

seline;background-image:none;background-position:0%0%;background-size:initial;background-repeat:repeat;background-attachment:scroll;background-origin:initial;background-clip:initial;font-family:Arial,"MicrosoftYaHei",微软雅黑,宋体;text-wrap:wrap;color:rgb(67,67,67);text-indent:2em;">左侧靠近椅子背站立，左手抓住椅子背，右腿用力向前上右摆做10次。移动椅子位置并挥动左腿。使臂部肌肉承担足够负荷，挥腿范围宽，臀部脂肪迅速燃烧。

seline;background-image:none;background-position:0%0%;background-size:initial;background-repeat:repeat;background-attachment:scroll;background-origin:initial;background-clip:initial;font-family:Arial,"MicrosoftYaHei",微软雅黑,宋体;text-wrap:wrap;color:rgb(67,67,67);text-indent:2em;">坐在地毯上，膝盖伸直，手向前伸展，抬头，伸右手并以臀部移动带动右腿，向前移动。这样向前移动两三次逐渐加大距离。可以快速的减掉臀部赘肉。

seline;background-image:none;background-position:0%0%;background-size:initial;background-repeat:repeat;background-attachment:scroll;background-origin:initial;background-clip:initial;font-family:Arial,"MicrosoftYaHei",微软雅黑,宋体;text-wrap:wrap;color:rgb(67,67,67);text-indent:2em;">坐地板上，膝盖要弯曲，脚掌尽最大力量贴大腿。手掌撑起身体，向左转和向右转，眼睛直视天花板保持呼吸均匀，保持2分钟再继续做。

seline;background-image:none;background-position:0%0%;background-size:initial;background-repeat:repeat;background-attachment:scroll;background-origin:initial;background-clip:initial;font-family:Arial,"MicrosoftYaHei",微软雅黑,宋体;text-wrap:wrap;color:rgb(67,67,67);text-indent:2em;">趴在地上，双腿靠拢，抬头，挺背，稍屈双肘撑地，快速向左转同时使腿做立剪刀动作。用手掌撑地恢复原位，并使双腿靠拢。重复5-10次。不要屏住呼吸。

seline;background-image:none;background-position:0%0%;background-size:initial;background-repeat:repeat;background-attachment:scroll;background-origin:initial;background-clip:initial;font-family:Arial,"MicrosoftYaHei",微软雅黑,宋体;text-wrap:wrap;color:rgb(67,67,67);text-indent:2em;">背靠着墙壁后用臀部轻撞到墙壁上，脚站直挺腰杆，手跟身体移动，千万要注意撞墙壁时不要使太大力，不然对减肥臀部有一定副作用，还要选择光滑的墙壁。

seline;background-image:none;background-position:0%0%;background-size:initial;background-repeat:repeat;background-attachment:scroll;background-origin:initial;background-clip:initial;font-family:Arial,"MicrosoftYaHei",微软雅黑,宋体;text-wrap:wrap;color:rgb(67,67,67);text-indent:2em;">平身仰卧，同双膝至胸前，两手平伸与肩紧贴地面，臀部慢慢翻向右边，尽量使双膝接近地面，同时头向左转。呼气回到原来姿势。再吸气后向反方向重复。

seline;background-image:none;background-position:0%0%;background-size:initial;background-repeat:repeat;background-attachment:scroll;background-origin:initial;background-clip:initial;font-family:Arial,"MicrosoftYaHei",微软雅黑,宋体;text-wrap:wrap;color:rgb(67,67,67);text-indent:2em;">仰卧手臂沿上体伸直，手掌贴近大腿，数1时膝盖向上脚掌不离地，数2时大腿向上用头和脚支撑。用力使臀部肌肉拉紧，手贴大腿，数3大腿放下，数4时腿脚伸直。小百科：使臀部肌肉结实。经过一段时间的锻炼后，再做一些更复杂的锻练。

seline;background-image:none;background-position:0%0%;background-size:initial;background-repeat:repeat;background-attachment:scroll;background-origin:initial;background-clip:initial;font-family:Arial,"MicrosoftYaHei",微软雅黑,宋体;text-wrap:wrap;color:rgb(67,67,67);text-indent:2em;">弯曲膝盖，脚踩着球向臀部移动，到达你能力的极限后保持两秒钟，然后重新舒展身体。重复上述动作。记住，你做的越多就证明你离完美臀形就越近。

seline;background-image:none;background-position:0%0%;background-size:initial;background-repeat:repeat;background-attachment:scroll;background-origin:initial;background-clip:initial;font-family:Arial,"MicrosoftYaHei",微软雅黑,宋体;text-wrap:wrap;color:rgb(67,67,67);text-indent:2em;">慢慢降低右腿至与地面成45度，使瑜伽球静止于右脚脚面，保持3秒钟，还原。再降低左脚如此重复以加强美体效果。

seline;background-image:none;background-position:0%0%;background-size:initial;background-repeat:repeat;background-attachment:scroll;background-origin:initial;background-clip:initial;font-family:Arial,"MicrosoftYaHei",微软雅黑,宋体;text-wrap:wrap;color:rgb(67,67,67);text-indent:2em;">平躺，双腿伸直，脚后跟置于球上。抬起右腿，脚面绷直，尽自己所能靠近脸部，到达极限后保持20秒。在此过程中，两膝盖都不要弯曲。