必學的睡前床上瘦身翹臀操!!!不會吧？效果竟然這麼好？！

<span style="color: #555555; font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 15px; line-height: 25px;"><br /> </span><br /> <div style="text-align: center;"> <script async="" src="//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js"></script><span style="color: #555555; font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 15px; line-height: 25px;"><br /> </span> <!-- Big Box A --><span style="color: #555555; font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 15px; line-height: 25px;"><br /> </span> <span style="color: #555555; font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 15px; line-height: 25px;"><ins class="adsbygoogle" data-ad-client="ca-pub-3330932423442009" data-ad-slot="1213146973" style="display: inline-block; height: 280px; width: 336px;"></ins><br /> <script> (adsbygoogle = window.adsbygoogle || []).push({}); </script><br /> </span></div> <br /> <div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgoQgO5w4AdvLsa6Y6aJ0m2EIQ0yR9ssk4BA06_SGLgyye6QJRihg-2oNdRrY7IMTDbtTBGLqgZ7LgiPqACQ6GUMRJbeuHwlb4Rbpj7u-kkJ9kO02pMEpklPYT2y90SFGBgvpJIk6Zribcn/s1600/00.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgoQgO5w4AdvLsa6Y6aJ0m2EIQ0yR9ssk4BA06_SGLgyye6QJRihg-2oNdRrY7IMTDbtTBGLqgZ7LgiPqACQ6GUMRJbeuHwlb4Rbpj7u-kkJ9kO02pMEpklPYT2y90SFGBgvpJIk6Zribcn/s1600/00.jpg" /></a></div> <br /> <span style="color: #555555; font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 15px; line-height: 25px;"><br /> </span><br /> <div class="separator" style="clear: both; text-align: center;"> <span style="color: #555555; font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 15px; line-height: 25px;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiReGvU-KmkXbpnf3tPY0a7yPB4khTLZJNanRmWdP7lf9zfpIpQ5XzDCSu81Phb01hNBmD73G_gynuiC-g40VdX7q64stcjSFi0biQXrNtsc2vttVEief5-GPuxA6NSxVviZfNZ7rEfOoBe/s1600/0.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiReGvU-KmkXbpnf3tPY0a7yPB4khTLZJNanRmWdP7lf9zfpIpQ5XzDCSu81Phb01hNBmD73G_gynuiC-g40VdX7q64stcjSFi0biQXrNtsc2vttVEief5-GPuxA6NSxVviZfNZ7rEfOoBe/s1600/0.jpg" /></a></span></div> <span style="font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 15px; line-height: 25px;"><br /> <br /><b><span style="color: red;"> 第一步：抬升式</span></b><br /> <br /><span style="color: #555555;"> 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 /> <br /><span style="color: #555555;"> 2.然後再慢慢下放，恢復平躺狀態，保持5秒；</span><br /> <br /><span style="color: #555555;"> 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 /> <br /><span style="color: #555555;"> 4.恢復平躺。</span><br /> <br /> <br /> <br /><b><span style="color: red;"> 第二步：側抬腿</span></b><br /> <br /> <div class="separator" style="clear: both; color: #555555; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1NdQFadg3Vme9IAQNfI4f4S1IEAhhahuQ5niNnodjzLbDn63nZ5u9K0SyXRetUlqqjdM7v3oCeuYE2Ir2MtZRDoSU1qw5oI8PEqCm6xaRNs2Mg74wOyeibLGHUwGdMssCDZYw2tkAhrvv/s1600/1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1NdQFadg3Vme9IAQNfI4f4S1IEAhhahuQ5niNnodjzLbDn63nZ5u9K0SyXRetUlqqjdM7v3oCeuYE2Ir2MtZRDoSU1qw5oI8PEqCm6xaRNs2Mg74wOyeibLGHUwGdMssCDZYw2tkAhrvv/s1600/1.jpg" /></a></div> <br /><span style="color: #555555;"> 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 /> <br /><span style="color: #555555;"> 2.要盡可能使身體保持筆直；</span><br /> <br /> <div class="separator" style="clear: both; color: #555555; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZ5NxKT5IOd-TkvVqql_p667SQa7thh_owmZZLuJEZdnbeJ0PTGe_lYnckv3XpRUHUfI41VrPegU6kJoinhBHjjcvDK9toM54f4KH4Cjvmqk4UIZHeLyw69dfJJBZAlynCS1IsV7Q-Kokg/s1600/2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZ5NxKT5IOd-TkvVqql_p667SQa7thh_owmZZLuJEZdnbeJ0PTGe_lYnckv3XpRUHUfI41VrPegU6kJoinhBHjjcvDK9toM54f4KH4Cjvmqk4UIZHeLyw69dfJJBZAlynCS1IsV7Q-Kokg/s1600/2.jpg" /></a></div> <br /><span style="color: #555555;"> 3.將右腳用力往上抬起，其他部位保持不動，堅持5秒；</span><br /> <br /><span style="color: #555555;"> 4.恢復原狀，再靠右側做多一次動作。</span><br /> <br /> <br /> <br /> <br /><span style="color: red;"><b> 第三步：翻轉式</b></span><br /> <br /><span style="color: #555555;"> 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 /> <br /><span style="color: #555555;"> 2.上半身保持筆直，下半身膝蓋微微彎曲；</span><br /> <br /> <div class="separator" style="clear: both; color: #555555; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqJNxExFbX0gp93EuI1uE8vIWgciw_Pvj3OV-LA6AZ2Ls8u3xDDzs-N71WtAilTyhhavSRHGgRTOgIUF3stlpQNbiHj1Sh0R-iDT04bimQUDd7wzBwfPjAwS5HokKBGy55FiNIkcZXKHbi/s1600/3.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqJNxExFbX0gp93EuI1uE8vIWgciw_Pvj3OV-LA6AZ2Ls8u3xDDzs-N71WtAilTyhhavSRHGgRTOgIUF3stlpQNbiHj1Sh0R-iDT04bimQUDd7wzBwfPjAwS5HokKBGy55FiNIkcZXKHbi/s1600/3.jpg" /></a></div> <br /><span style="color: #555555;"> 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 /> <br /><span style="color: #555555;"> 4.恢復原狀後換右邊再做一次；</span><br /> <br /> <div style="color: #555555; text-align: center;"> <script async="" src="//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js"></script><br /> <!-- Big Box B --><br /> <ins class="adsbygoogle" data-ad-client="ca-pub-3330932423442009" data-ad-slot="2689880171" style="display: inline-block; height: 280px; width: 336px;"></ins><br /> <script> (adsbygoogle = window.adsbygoogle || []).push({}); </script><br /></div> <br /><b><span style="color: red;"> 第四步：抬臀式</span></b><br /> <br /> <div class="separator" style="clear: both; color: #555555; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiY8HCaDC8EiWUXj_-RpJljnqM_b-O75_pRRvFVf-YyI054AFASU9NGu3qef9tVCPPERxl06pKAVJmZ-dAkXPxGCyxT5HVwNZ5Ud5Qg7AZfifa6g9XfjtNQwEMfh6QzDEKKOdF4UFM8XI13/s1600/4.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiY8HCaDC8EiWUXj_-RpJljnqM_b-O75_pRRvFVf-YyI054AFASU9NGu3qef9tVCPPERxl06pKAVJmZ-dAkXPxGCyxT5HVwNZ5Ud5Qg7AZfifa6g9XfjtNQwEMfh6QzDEKKOdF4UFM8XI13/s1600/4.jpg" /></a></div> <br /><span style="color: #555555;"> 1.採用平躺的基本姿勢；</span><br /> <br /><span style="color: #555555;"> 2.膝蓋保持彎曲，雙手伸直向外攤開；</span><br /> <br /> <div class="separator" style="clear: both; color: #555555; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5PYITTZZCbmFXNqtPoZbj26eKknOVKUFBiwrvM3aKj74E9Daj5okDrOrUS9gFRwsaydYwvUSqQhCZp3VV03JMhy-dGzf4z75C0aNWKBPW2rUCP7LuB9IrnaJLqCSZGDOsl8iSNLVdfB_A/s1600/5.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5PYITTZZCbmFXNqtPoZbj26eKknOVKUFBiwrvM3aKj74E9Daj5okDrOrUS9gFRwsaydYwvUSqQhCZp3VV03JMhy-dGzf4z75C0aNWKBPW2rUCP7LuB9IrnaJLqCSZGDOsl8iSNLVdfB_A/s1600/5.jpg" /></a></div> <br /><span style="color: #555555;"> 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 /> <br /><span style="color: #555555;"> 4.恢復原來的平躺姿勢；</span><br /> <br /> <br /> <br /> <br /><b><span style="color: red;"> 第五步：俯臥撑抬腿式</span></b><br /> <br /> <div class="separator" style="clear: both; color: #555555; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXuvqZaMgKiCDhJuxOCTZI17aSqHS1cdpqhiDFkRSWTPdAo397RUMuK_Td-UBRCHyReBXSgnYPgUoi4cYB6mLLcrYeHwAaeZVasK7C1rkoPY88KjaEtEhCOGYph8gQXSdAUR-3eKjYzZtJ/s1600/6.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXuvqZaMgKiCDhJuxOCTZI17aSqHS1cdpqhiDFkRSWTPdAo397RUMuK_Td-UBRCHyReBXSgnYPgUoi4cYB6mLLcrYeHwAaeZVasK7C1rkoPY88KjaEtEhCOGYph8gQXSdAUR-3eKjYzZtJ/s1600/6.jpg" /></a></div> <br /><span style="color: #555555;"> 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 /> <br /><span style="color: #555555;"> 2.身體要繃直，盡量拉成直線，尤其是背部；</span><br /> <br /> <br /> <div class="separator" style="clear: both; color: #555555; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVzTAsfkLT93VOroSQNKOn-oRwBsI-esj_DohwgHj2c47_-cfKE_UmqBqv-XSZDHsGOFW4KAERTxV3uSFjeKFbKvPEX83K8yTOif0Bsgds_yu9N575JhgleQyaWFCtmOsp_QLCNTfSYYrN/s1600/7.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVzTAsfkLT93VOroSQNKOn-oRwBsI-esj_DohwgHj2c47_-cfKE_UmqBqv-XSZDHsGOFW4KAERTxV3uSFjeKFbKvPEX83K8yTOif0Bsgds_yu9N575JhgleQyaWFCtmOsp_QLCNTfSYYrN/s1600/7.jpg" /></a></div> <br /><span style="color: #555555;"> 3.抬起左腳，讓膝蓋盡可能靠近腹部，保持5秒；</span><br /> <br /><span style="color: #555555;"> 4.恢復原來的姿勢，換右腳再練習一次。</span><br /> <br /><span style="color: #555555;"> 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 /> <br /> </span>

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...

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必學的睡前床上瘦身翹臀操!!!

<span style="color: #555555; font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 15px; line-height: 25px;"><br /> </span><br /> <div style="text-align: center;"> <script async="" src="//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js"></script><span style="color: #555555; font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 15px; line-height: 25px;"><br /></span> <!-- Middle Ads --><span style="color: #555555; font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 15px; line-height: 25px;"><br /></span> <span style="color: #555555; font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 15px; line-height: 25px;"><ins class="adsbygoogle" data-ad-client="ca-pub-3330932423442009" data-ad-slot="4318724175" style="display: inline-block; height: 250px; width: 300px;"></ins><br /> <script> (adsbygoogle = window.adsbygoogle || []).push({}); </script><br /></span></div> <div class="separator" style="clear: both; text-align: center;"> <span style="color: #555555; font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 15px; line-height: 25px;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEip063mcNv2Ka3m47sp2huMs2In6xGeAhQB2U0fItQ-xggEnQUV17FZfTmTvOeUW7f7Z275To75lNiS6QstBfvZCRkOzzwfOTiS1uMayTam8vP0-7Q3sdQgai-TCyRqDKeOa1_M0fccFnaR/s1600/0.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEip063mcNv2Ka3m47sp2huMs2In6xGeAhQB2U0fItQ-xggEnQUV17FZfTmTvOeUW7f7Z275To75lNiS6QstBfvZCRkOzzwfOTiS1uMayTam8vP0-7Q3sdQgai-TCyRqDKeOa1_M0fccFnaR/s1600/0.jpg" /></a></span></div> <span style="font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 15px; line-height: 25px;"><br /><b><span style="color: red;"> 　　第一步：抬升式</span></b><br /> <br /><span style="color: #555555;"> 　　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 /> <br /><span style="color: #555555;"> 　　2.然後再慢慢下放，恢復平躺狀態，保持5秒；</span><br /> <br /><span style="color: #555555;"> 　　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 /> <br /><span style="color: #555555;"> 　　4.恢復平躺。</span><br /> <br /><b><span style="color: red;"> 　　第二步：側抬腿</span></b><br /> <br /> <div class="separator" style="clear: both; color: #555555; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhO2r7f0VO8m0HM7t_oJzFLvxZs043RSGEDN277bxHA09nOq3ZjrPBSJ5fpQI96EAhtSPp_qSqRyQHI0eYkYBAcWT8o3G1_Td7J5QlBhuA5tyI12l5MC31iz8-FhpD6H0tKEKAE10Xg1pTk/s1600/1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhO2r7f0VO8m0HM7t_oJzFLvxZs043RSGEDN277bxHA09nOq3ZjrPBSJ5fpQI96EAhtSPp_qSqRyQHI0eYkYBAcWT8o3G1_Td7J5QlBhuA5tyI12l5MC31iz8-FhpD6H0tKEKAE10Xg1pTk/s1600/1.jpg" /></a></div> <br /><span style="color: #555555;"> 　　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 /> <br /><span style="color: #555555;"> 　　2.要盡可能使身體保持筆直；</span><br /> <br /> <div class="separator" style="clear: both; color: #555555; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjXxj64iA9zJWZpiC4wjV7u6_-W3y3hAL1iAW_ZqgGDli7uKnmXDH1A_e8mXPcxuoeuqwYuRzWi7GiO-kcyXji6zOGEAdLgW-jFS13rpZpnpr5e36p7TkFPYvqUsKMIz5vdpsFoxCP4ta47/s1600/2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjXxj64iA9zJWZpiC4wjV7u6_-W3y3hAL1iAW_ZqgGDli7uKnmXDH1A_e8mXPcxuoeuqwYuRzWi7GiO-kcyXji6zOGEAdLgW-jFS13rpZpnpr5e36p7TkFPYvqUsKMIz5vdpsFoxCP4ta47/s1600/2.jpg" /></a></div> <br /><span style="color: #555555;"> 　　3.將右腳用力往上抬起，其他部位保持不動，堅持5秒；</span><br /> <br /><span style="color: #555555;"> 　　4.恢復原狀，再靠右側做多一次動作。</span><br /> <br /><b><span style="color: red;"> 　　第三步：翻轉式</span></b><br /> <br /><span style="color: #555555;"> 　　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 /> <br /><span style="color: #555555;"> 　　2.上半身保持筆直，下半身膝蓋微微彎曲；</span><br /> <br /> <div class="separator" style="clear: both; color: #555555; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgj-z-qh-bGKKXwNcliKVkdhLDco8-O2UkcH-gRg-eoyOsh_o7pyJrw93mqMS5G5y7eyprlcspsRMuL5tkM57FvXkM7cf914DovF1ejDsid-mY9uXmKnf7A90swisKKTDxH2miyWPK_DXnh/s1600/3.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgj-z-qh-bGKKXwNcliKVkdhLDco8-O2UkcH-gRg-eoyOsh_o7pyJrw93mqMS5G5y7eyprlcspsRMuL5tkM57FvXkM7cf914DovF1ejDsid-mY9uXmKnf7A90swisKKTDxH2miyWPK_DXnh/s1600/3.jpg" /></a></div> <br /><span style="color: #555555;"> 　　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 /> <br /><span style="color: #555555;"> 　　4.恢復原狀後換右邊再做一次；</span><br /> <br /> <div style="color: #555555; text-align: center;"> <script async="" src="//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js"></script><br /> <!-- Bottom ads --><br /> <ins class="adsbygoogle" data-ad-client="ca-pub-3330932423442009" data-ad-slot="1022021775" style="display: inline-block; height: 250px; width: 300px;"></ins><br /> <script> (adsbygoogle = window.adsbygoogle || []).push({}); </script><br /></div> <br /><b><span style="color: red;"> 　　第四步：抬臀式</span></b><br /> <br /> <div class="separator" style="clear: both; color: #555555; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHjS0l0uIGqKayaGGvF4KAJYUqzo-OsRCzWMbfdEsCGin9ykrdyzU2jPQF2_RYmN8auHeYidf5BvZ1Xjv7qXNweFF3sbjB5X5SXkdqva2iGrqrKS9wu9tRY08dvm-E7OemH5tQFmWMdnVT/s1600/4.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHjS0l0uIGqKayaGGvF4KAJYUqzo-OsRCzWMbfdEsCGin9ykrdyzU2jPQF2_RYmN8auHeYidf5BvZ1Xjv7qXNweFF3sbjB5X5SXkdqva2iGrqrKS9wu9tRY08dvm-E7OemH5tQFmWMdnVT/s1600/4.jpg" /></a></div> <br /><span style="color: #555555;"> 　　1.採用平躺的基本姿勢；</span><br /> <br /><span style="color: #555555;"> 　　2.膝蓋保持彎曲，雙手伸直向外攤開；</span><br /> <br /> <div class="separator" style="clear: both; color: #555555; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjXDXS0bFRHu1_13TDAJGULAGC4YecimL-svMqBybiTOybrfOmz9bsyv2aDggRh6lHMeMtZkJqo-Y-wkUvtLawlArTAGn62MMJ7xCTfu1ed4n9PUDSIiO2-_RWtVo1gQWDX3hyphenhyphenv5o54SnJb/s1600/5.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjXDXS0bFRHu1_13TDAJGULAGC4YecimL-svMqBybiTOybrfOmz9bsyv2aDggRh6lHMeMtZkJqo-Y-wkUvtLawlArTAGn62MMJ7xCTfu1ed4n9PUDSIiO2-_RWtVo1gQWDX3hyphenhyphenv5o54SnJb/s1600/5.jpg" /></a></div> <br /><span style="color: #555555;"> 　　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 /> <br /><span style="color: #555555;"> 　　4.恢復原來的平躺姿勢；</span><br /> <br /><b><span style="color: red;"> 　　第五步：俯臥撑抬腿式</span></b><br /> <br /> <div class="separator" style="clear: both; color: #555555; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEieAXmkAhfkEknjN3LQT4_uV-NWx3dijT0SJGlzPHxT9o73UEsY4a9ukKRcisKrNIPPNDv4K2yWYlSVHHtKCVls1YTStcj-67njphqAuGl30BqTL0gViaesQK_PjcnBbk-4OTYPC3h3ddqy/s1600/6.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEieAXmkAhfkEknjN3LQT4_uV-NWx3dijT0SJGlzPHxT9o73UEsY4a9ukKRcisKrNIPPNDv4K2yWYlSVHHtKCVls1YTStcj-67njphqAuGl30BqTL0gViaesQK_PjcnBbk-4OTYPC3h3ddqy/s1600/6.jpg" /></a></div> <br /><span style="color: #555555;"> 　　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 /> <br /><span style="color: #555555;"> 　　2.身體要繃直，盡量拉成直線，尤其是背部；</span><br /> <br /> <div class="separator" style="clear: both; color: #555555; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhrVn75N_8wpMJjGePryFE-eNuXj5FKdBYF6j7SQ_Clp5gRVEQVR0Pw50tMt7z6Exxj8pmxpfZRgoUcfrTIRv87sk1hs1JTVdOx1n6COFk4BpTIh3ObruPRaHHPp9cM9liHfrSTeqx9dazH/s1600/7.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhrVn75N_8wpMJjGePryFE-eNuXj5FKdBYF6j7SQ_Clp5gRVEQVR0Pw50tMt7z6Exxj8pmxpfZRgoUcfrTIRv87sk1hs1JTVdOx1n6COFk4BpTIh3ObruPRaHHPp9cM9liHfrSTeqx9dazH/s1600/7.jpg" /></a></div> <br /><span style="color: #555555;"> 　　3.抬起左腳，讓膝蓋盡可能靠近腹部，保持5秒；</span><br /> <br /><span style="color: #555555;"> 　　4.恢復原來的姿勢，換右腳再練習一次。</span><br /> <br /><span style="color: #555555;"> 　　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 /> <br /> </span>

必學的睡前床上瘦身翹臀操!!!

　　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； ...

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