臀部没变化,腿却粗了?在家用一桶水就能做保加利亚深蹲,轻松塑造翘臀:·后脚背贴在沙发上,大腿垂直于地面,左右腿、髋、膝、踝分别在一条直线上,前腿直立,小腿垂直地面,膝盖往前推,身体向前倾斜,让躯干和小腿平行向前倾斜。感受90%的重量在前脚,10%的重量在后侧。
Lower your hips from a standing position and then stands back up. During the descent, the hip and knee joints flex while the ankle joint dorsiflexes;