內幕人: 床上

必學的睡前床上瘦身翹臀操!!!不會吧？效果竟然這麼好？！

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第一步：抬升式</span></b><br />
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1.首先平躺下來，雙手自然放在身體兩側，隨後用左腿支撐著身體盡可能地抬起，右腳保持彎曲狀態，保持5秒；</span><br />
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2.然後再慢慢下放，恢復平躺狀態，保持5秒；</span><br />
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3.用右腳支撐地面，讓身體盡量抬高，左腳保持彎曲狀態，保持5秒；</span><br />
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4.恢復平躺。</span><br />
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第二步：側抬腿</span></b><br />
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1.靠左側躺下，把你的左手枕在頭部下方，右手放在胸前；</span><br />
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2.要盡可能使身體保持筆直；</span><br />
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3.將右腳用力往上抬起，其他部位保持不動，堅持5秒；</span><br />
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4.恢復原狀，再靠右側做多一次動作。</span><br />
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第三步：翻轉式</b></span><br />
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1.選擇左側臥姿，把左手繼續枕在頭部下方，右手放在胸前；</span><br />
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2.上半身保持筆直，下半身膝蓋微微彎曲；</span><br />
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3.將右腳盡量向後45°角方向拉伸，其他部位盡量保持不動，堅持5秒鐘；</span><br />
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4.恢復原狀後換右邊再做一次；</span><br />
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第四步：抬臀式</span></b><br />
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1.採用平躺的基本姿勢；</span><br />
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2.膝蓋保持彎曲，雙手伸直向外攤開；</span><br />
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3.用腰部力量將臀部盡可能地抬高，其他部位保持不動，堅持5秒；</span><br />
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4.恢復原來的平躺姿勢；</span><br />
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第五步：俯臥撑抬腿式</span></b><br />
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1.面朝地面，用雙手掌心和雙腳腳尖撐住地面，把身體抬起；</span><br />
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2.身體要繃直，盡量拉成直線，尤其是背部；</span><br />
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3.抬起左腳，讓膝蓋盡可能靠近腹部，保持5秒；</span><br />
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4.恢復原來的姿勢，換右腳再練習一次。</span><br />
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這5步動作，只要每週練習一到兩次，堅持把五步動作標準地完成，就能讓你擁有修長的美腿和緊實的臀部！</span><br />
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必學的睡前床上瘦身翹臀操!!!不會吧？效果竟然這麼好？！

第一步：抬升式 1.首先平躺下來，雙手自然放在身體兩側，隨後用左腿支撐著身體盡可能地抬起，右腳保持彎曲狀態，保持5秒； 2.然後再慢慢下放，恢復平躺狀態，保持5秒； 3.用右腳支撐地面，讓身體盡量抬高，左腳保持彎曲狀態，保持5秒...

这11招“床上功夫”，人人都要学

功夫, 床上, 瘦身, 运动 10:53

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只需要5分钟，就可以让你身材变得诱惑无限，胸部集中上挺，饱满。<br />
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你要做的只是睡前5分钟或者起床前5分钟躺在床上做一些简单的运动，从此以后你将远离小肚腩的烦恼。还在等什么，赶快告诉你的闺蜜一起做吧。</span><br />
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<span style="color: red;"> 练习1：</span></b><br />
<span style="color: #555555;"> 保持平躺仰卧的姿势，两脚打开与肩同宽，先将右脚向上抬起10CM，脚尖往里勾起并停顿一秒，再轻轻放下，注意脚后跟不能靠在床上。完成后换左脚再重复同样的动作。一组动作重复5次。</span><br />
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<div class="separator" style="clear: both; text-align: center;"><span style="color: #555555; font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 16px; line-height: 28.799999237060547px;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-ze-BUKjftsbi2uapRe3gN-6Cg8ey4-5RYXLYU03ozo1Zs5zWNwW5YcnEC7bmug3d02qN7963ZriXFQdLbUmhseDZXjnNrzLER11fzsBA7-5U-qqIUqYRYHpXf1HObfd45I_tcCYQFJGi/s1600/1.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-ze-BUKjftsbi2uapRe3gN-6Cg8ey4-5RYXLYU03ozo1Zs5zWNwW5YcnEC7bmug3d02qN7963ZriXFQdLbUmhseDZXjnNrzLER11fzsBA7-5U-qqIUqYRYHpXf1HObfd45I_tcCYQFJGi/s1600/1.gif" /></a></span></div><span style="color: #555555; font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 16px; line-height: 28.799999237060547px;">效果：不仅可以有效减去肚子两侧的坠肉，还能收紧腿部，使下半身更苗条。</span><br />
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<b><span style="color: red;"> 练习2：</span></b><br />
<span style="color: #555555;"> 向左上方尽可能抬高右脚，在空中停顿一秒钟再放下，完成后再换左脚。注意膝盖不能用力，才能达到预期的瘦腿效果，也不要过于勉强以免拉伤腿部肌肉。重复这组动作5—7次。</span><br />
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<span style="color: #555555;"> 效果：可以紧实腹部及腿部肌肉。</span></span></div><div><span style="font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 16px; line-height: 28.799999237060547px;"><br />
<b><span style="color: red;"> 练习3：</span></b><br />
<span style="color: #555555;"> 保持仰卧姿势，双手抱紧膝盖，大腿向腹部曲伸，并抬起上半身再轻轻躺下。重复此动作5—10次。</span><br />
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<div class="separator" style="clear: both; text-align: center;"><span style="font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 16px; line-height: 28.799999237060547px;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGV0n7ikInB0Cc-ocDqX9U_I6pt3nYPS274IQ5iHqzLBjtSOJvUAyIP_H1hSl-NIcz5grkEk_M5jhI_yK7eLz6xw0l9xnmz8I5aOF0ohNrwf-OTx-L_fl_qx8U6LwwcPkA1LFcig_l7BWB/s1600/3.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGV0n7ikInB0Cc-ocDqX9U_I6pt3nYPS274IQ5iHqzLBjtSOJvUAyIP_H1hSl-NIcz5grkEk_M5jhI_yK7eLz6xw0l9xnmz8I5aOF0ohNrwf-OTx-L_fl_qx8U6LwwcPkA1LFcig_l7BWB/s1600/3.gif" /></a></span></div><span style="font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 16px; line-height: 28.799999237060547px;"><span style="color: #555555;"> 效果：能有效强化胸部及腰部力量，收缩腰部坠肉。</span><br />
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<b><span style="color: red;"> 练习4：</span></b><br />
<span style="color: #555555;"> 保持平躺仰卧的姿势，两腿打开与肩同宽。手臂 曲伸成90度直角贴紧地面，手心朝上。弯曲左腿膝盖，直起上身，使得右手肘部能够碰触左腿膝盖。换右腿重复同样的动作为一组。重复2—3组，每组10次。</span><br />
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<div class="separator" style="clear: both; color: #555555; text-align: center;"><span style="font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 16px; line-height: 28.799999237060547px;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqOJrSve1IX1CslczGNcoabYcrMLb_96BpNtMjIcWGGfqcIiFPlsvAnUnOqedQiDgvSfnXS4MiyiD3vqs8u-PPvL4WkWNxTh4D1fYZhivj9__ETHdofvgkWm33BBlbwrO-5KwhG05i3QN3/s1600/3.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqOJrSve1IX1CslczGNcoabYcrMLb_96BpNtMjIcWGGfqcIiFPlsvAnUnOqedQiDgvSfnXS4MiyiD3vqs8u-PPvL4WkWNxTh4D1fYZhivj9__ETHdofvgkWm33BBlbwrO-5KwhG05i3QN3/s1600/3.gif" /></a></span></div><span style="font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 16px; line-height: 28.799999237060547px;"><br />
<span style="color: #555555;"> 效果：增强腹部力量，紧实大腿肌肉。</span></span></div><div><span style="font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 16px; line-height: 28.799999237060547px;"><br />
<b><span style="color: red;"> 练习5：</span></b></span></div><div><span style="font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 16px; line-height: 28.799999237060547px;"><span style="color: #555555;">保持平躺仰卧的姿势，两腿打开与肩同宽。两手握紧哑铃并向胸部正上方举起，注意膝盖保持笔直不能弯曲。接着调整呼吸，上身慢慢向左右两侧扭转。左右各10次为一组，重复2—3组。</span><br />
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<div class="separator" style="clear: both; color: #555555; text-align: center;"><span style="font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 16px; line-height: 28.799999237060547px;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSAKTCd1PTSH2N2zuDt-w0WNnenlx9frS7v4q9ttdZVSKSagjc2lfnhm4YaNnwWgVydjtaSaV_t3IZK1UxEx_WWCh9kP3WqPi0CsPbYKW0l5dZlyK-Pyayg96ZP3DLKlTU-EYAPHMV_O0s/s1600/4.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSAKTCd1PTSH2N2zuDt-w0WNnenlx9frS7v4q9ttdZVSKSagjc2lfnhm4YaNnwWgVydjtaSaV_t3IZK1UxEx_WWCh9kP3WqPi0CsPbYKW0l5dZlyK-Pyayg96ZP3DLKlTU-EYAPHMV_O0s/s1600/4.gif" /></a></span></div><span style="font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 16px; line-height: 28.799999237060547px;"> <br />
<span style="color: #555555;"> 效果：拉伸腹部两侧肌肉，改善腹部松弛状况。</span></span></div><div><span style="font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 16px; line-height: 28.799999237060547px;"><br />
<b><span style="color: red;"> 练习6：</span></b></span></div><div><span style="font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 16px; line-height: 28.799999237060547px;"><span style="color: #555555;">身体侧卧，运用腿肚力量夹住靠垫。双手撑地以保持身体平衡。抬起头部，眼睛直视前方。调整呼吸，双腿夹住靠垫并向上抬起，动作要慢才能达到理想的瘦身效果。10次动作为一组，重复10组。</span><br />
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<div class="separator" style="clear: both; color: #555555; text-align: center;"><span style="font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 16px; line-height: 28.799999237060547px;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFPyhWErHOuu9_csF5fRhk6eFtDccTrfjEkDdWAcOInUylvGQaktlGrmGB2Y5rm4YF1cSwV9avGfK6WjtpuGKcuojsj0cozfRukJDY4jCoPbsQ8-tVn3hSSvxi3-fUdZaf3EDQqe9vSKt2/s1600/5.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFPyhWErHOuu9_csF5fRhk6eFtDccTrfjEkDdWAcOInUylvGQaktlGrmGB2Y5rm4YF1cSwV9avGfK6WjtpuGKcuojsj0cozfRukJDY4jCoPbsQ8-tVn3hSSvxi3-fUdZaf3EDQqe9vSKt2/s1600/5.gif" /></a></span></div><span style="font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 16px; line-height: 28.799999237060547px;"> <br />
<span style="color: #555555;"> 效果：强效收缩腹部、大腿及小腿部位的肌肉，让腿部更纤细苗条。</span></span></div><div><span style="font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 16px; line-height: 28.799999237060547px;"><br />
<b><span style="color: red;"> 练习7：</span></b></span></div><div><span style="font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 16px; line-height: 28.799999237060547px;"><span style="color: #555555;">平躺仰卧，两腿伸直，脚跟并拢。双手叉腰，眼睛直视上方，调整好呼吸并慢慢将两腿膝盖曲起至胸前位置，最后再慢慢放下并伸直双腿。15次为一组，重复2—3组。</span><br />
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<div class="separator" style="clear: both; color: #555555; text-align: center;"><span style="font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 16px; line-height: 28.799999237060547px;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSqWE9sx8TpeNFRWTNa1thOUkr-Hgl8y7Sbdo1ZBvPDE0uAdCUZlJfCoMrn0KiZt09W2DYaIwaN-DJ8ylh6y_aeqkQZ0Gu8xc40nJ4mWQnLmAcxeXa_kfbp-3gj3ksVnVx6nntqKOwiBXG/s1600/6.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSqWE9sx8TpeNFRWTNa1thOUkr-Hgl8y7Sbdo1ZBvPDE0uAdCUZlJfCoMrn0KiZt09W2DYaIwaN-DJ8ylh6y_aeqkQZ0Gu8xc40nJ4mWQnLmAcxeXa_kfbp-3gj3ksVnVx6nntqKOwiBXG/s1600/6.gif" /></a></span></div><span style="font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 16px; line-height: 28.799999237060547px;"> <br />
<span style="color: #555555;"> 效果：使小肚肌肉更加紧实，有效改善腹部松弛状况。</span><br />
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<b><span style="color: red;"> 练习8</span></b></span><span style="font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 16px; line-height: 28.799999237060547px;"><b><span style="color: red;">：</span></b></span></div><div><span style="color: #555555; font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 16px; line-height: 28.799999237060547px;">平躺仰卧，两腿打开与肩同宽。两臂伸直，肘部贴近耳朵部位，分别抬起左腿和右手并直起上身，使得右手触碰左腿脚尖，左右各7次为一组，重复2—3组。</span></div><div><span style="font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 16px; line-height: 28.799999237060547px;"> <br />
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<div class="separator" style="clear: both; color: #555555; text-align: center;"><span style="font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 16px; line-height: 28.799999237060547px;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjNIZkf5KbjrKEo8X_XIajxD3WRGI1ulAW5ax-as2z4PvagzcF0Pl2usnIrTl-SHcB5vesdQytk84tJHOFQjNKwiS5CICjqR1iE8O0F0rGE9XWY-wkMRX3_sAO17VyYgOk9WqGj8-zR9VjQ/s1600/7.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjNIZkf5KbjrKEo8X_XIajxD3WRGI1ulAW5ax-as2z4PvagzcF0Pl2usnIrTl-SHcB5vesdQytk84tJHOFQjNKwiS5CICjqR1iE8O0F0rGE9XWY-wkMRX3_sAO17VyYgOk9WqGj8-zR9VjQ/s1600/7.gif" /></a></span></div><span style="font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 16px; line-height: 28.799999237060547px;"> <br />
<span style="color: #555555;"> 效果：有效消除小腹突起。</span></span></div><div><span style="font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 16px; line-height: 28.799999237060547px;"><br />
<b><span style="color: red;"> 练习9：</span></b><span style="color: #555555;">准备好两副橡皮圈。两腿打开与肩同宽。接着两脚各踩住一副橡皮圈的一端，再将橡皮圈左右交叉，两手分别握紧两副橡皮圈的另一端。保持下半身不动，左右扭转上半身。注意挺直腰杆，身体不能前倾。20次为一组，重复3—4组。</span><br />
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<div class="separator" style="clear: both; color: #555555; text-align: center;"><span style="font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 16px; line-height: 28.799999237060547px;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9jMSljytxe9i4jk8mjapCpiRIxY9ls1E5TI18kxBhSw4N7FtGh6U-Gu4LHZaV0JeK8jQiuYsBw0slH-MBHctBAL6LWY6Eo2_CyIsRu7OlOyfIWtGTqiJF4u_yGuGZZF1YeoojHDC46l-q/s1600/8.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9jMSljytxe9i4jk8mjapCpiRIxY9ls1E5TI18kxBhSw4N7FtGh6U-Gu4LHZaV0JeK8jQiuYsBw0slH-MBHctBAL6LWY6Eo2_CyIsRu7OlOyfIWtGTqiJF4u_yGuGZZF1YeoojHDC46l-q/s1600/8.gif" /></a></span></div><span style="font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 16px; line-height: 28.799999237060547px;"> <br />
<span style="color: #555555;"> 效果：拉伸腰部肌肉，使腰部更加紧实纤细。</span></span></div><div><span style="font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 16px; line-height: 28.799999237060547px;"><br />
<b><span style="color: red;"> 练习10：</span></b><span style="color: #555555;">平躺仰卧，双手打开放在身体两侧，掌心向下。保持上半身不动，曲膝并垂直向上抬起。接着两腿膝盖并拢并向左侧摆动并贴地，右肩部位必须紧贴地面不能抬起。恢复仰卧姿势后再遵循相同的要领向右侧摆动双膝。左右各一次为一组，重复8组。</span><br />
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<div class="separator" style="clear: both; color: #555555; text-align: center;"><span style="font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 16px; line-height: 28.799999237060547px;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgeSq0QOmiAH45RFFWcurHMENcL0R2HcWVk2B33i8L7B3C83OLXaFh2FqtAURVJ3Civ3ynougvwxJayGN3X6dWUlC0I9b1SDhBTG29DljlU4PRV6k7B2KoJBIWO1JHUIgjK9qcEwhkJu8aV/s1600/9.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgeSq0QOmiAH45RFFWcurHMENcL0R2HcWVk2B33i8L7B3C83OLXaFh2FqtAURVJ3Civ3ynougvwxJayGN3X6dWUlC0I9b1SDhBTG29DljlU4PRV6k7B2KoJBIWO1JHUIgjK9qcEwhkJu8aV/s1600/9.gif" /></a></span></div><span style="font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 16px; line-height: 28.799999237060547px;"> <br />
<span style="color: #555555;"> 效果：可以有效减去肚子两侧的坠肉，还能收紧腿部，使下半身更苗条。</span></span></div><div><span style="font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 16px; line-height: 28.799999237060547px;"><br />
<b><span style="color: red;"> 练习11：</span></b><span style="color: #555555;">平躺仰卧，双腿并拢。两手自然放置身体两侧。利用手部及腹部力量慢慢向上伸直双腿直至与地面成90度直角。腰部不好的人曲膝即可。重复此动作8组。</span><br />
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<div class="separator" style="clear: both; color: #555555; text-align: center;"><span style="font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 16px; line-height: 28.799999237060547px;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh34REN5_3Iv8t1Mq7W8om4CZMFz3oe2hmITVsCd0eFIp31Dng-PVHhYKNS5ESFNpRMSe5zmWq1N3arH5DZ_f-s9Gd1F-1dIOEDiR11cQTul21owlOU7w2tP3B0Qfzvk0hvqWNEYCyBwMVI/s1600/10.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh34REN5_3Iv8t1Mq7W8om4CZMFz3oe2hmITVsCd0eFIp31Dng-PVHhYKNS5ESFNpRMSe5zmWq1N3arH5DZ_f-s9Gd1F-1dIOEDiR11cQTul21owlOU7w2tP3B0Qfzvk0hvqWNEYCyBwMVI/s1600/10.gif" /></a></span></div><span style="font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 16px; line-height: 28.799999237060547px;"> <br />
<span style="color: #555555;"> 效果：最后这两套动作都是针对腹部设计 ，将三者有机结合可强效收腹，对于腰部脆弱的人也能起到一定的保健作用。</span><br />
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<span style="color: red; font-size: large;"><b> 這麼有效的方法，怎能不分享呢！！！</b></span><br />
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这11招“床上功夫”，人人都要学

只需要5分钟，就可以让你身材变得诱惑无限，胸部集中上挺，饱满。你要做的只是睡前5分钟或者起床前5分钟躺在床上做一些简单的运动，从此以后你将远离小肚腩的烦恼。还在等什么，赶快告诉你的闺蜜一起做吧。练习1：保持平躺仰卧的姿势，两脚打开与肩同宽，先将右脚向上抬...