什么样的身材称为好身材？在很多人看来，必然是凹凸有致的身材才能称得上是好身材！但偏偏有些宝宝明明身材匀称，看上去就是少了些许美感。原因在于，你没有一个翘臀，提升整体美感的法宝就靠它啦！
不信你看快48岁的好莱坞歌手&演员：Jennifer Lopez，她就是通过健身拥有了一个完美的臀部，明明可以靠颜值非要靠身材，你相信这是一个近50的中年妇女嘛？要知道她曾经为她的臀部投过3.5亿美元的保险！
看到这里，你肯定想问翘臀要怎么练？别急，本期咕咚学院小讲堂就来助你提臀了。咳，照（戳↓）着（视↓）练（频↓），假以时日定会告别扁平垂，拥有美翘臀！
</p><div> </div>
<p class="tieba-inline-style-20">
<span class="tieba-inline-style-21"><em><span class="tieba-inline-style-22"><span class="tieba-inline-style-23">看到此文的男同胞们也不要吝啬你的流量，动动大拇指分享给你爱的她吧</span>~</span></em></span>
</p>
<p class="tieba-inline-style-24">
<br>
</p>
<p class="tieba-inline-style-25">
<span class="tieba-inline-style-26"><span class="tieba-inline-style-27">（点击↑↑↑图片查看视频，建议</span><span class="tieba-inline-style-28"><span class="tieba-inline-style-29">在</span>wifi<span class="tieba-inline-style-30">下查看！</span></span><span class="tieba-inline-style-31">）</span></span>
</p>
<p class="tieba-inline-style-32">
<a><img src="https://imageads.codoon.com/backend/0901bfe2-0278-11e7-ba16-015aa2409590.jpg" class="tieba-inline-style-33"></a><span class="tieba-inline-style-34"><br></span>
</p>
<p class="tieba-inline-style-35">
<br>
</p>
<section class="_135editor tieba-inline-style-36" data-tools="135编辑器" data-id="89013">
<section>
<section class="tieba-inline-style-37">
<section class="135brush tieba-inline-style-38" data-brushtype="text">
<span class="tieba-inline-style-39">课程功效</span>
</section>
</section>
</section>
</section>
<p class="tieba-inline-style-40">
<br>
</p>
<p>
<span class="tieba-inline-style-41">本期课程通过对臀部进行针对性训练，紧实臀部，练就翘臀。</span>
</p><p><span class="tieba-inline-style-42"><br></span></p>
<p class="tieba-inline-style-43">
<span class="tieba-inline-style-44"></span>
</p>
<section class="_135editor tieba-inline-style-45" data-tools="135编辑器" data-id="89013">
<section class="tieba-inline-style-46">
<section class="tieba-inline-style-47">
<section class="135brush tieba-inline-style-48" data-brushtype="text">
<span class="tieba-inline-style-49">当前难度</span>
</section>
</section>
</section>
</section>
<p class="tieba-inline-style-50">
<br>
</p>
<p class="tieba-inline-style-51">
<span class="tieba-inline-style-52">入门级，零基础人群即可训练。</span>
</p>
<p class="tieba-inline-style-53">
<br>
</p>
<section class="_135editor tieba-inline-style-54" data-tools="135编辑器" data-id="89013">
<section class="tieba-inline-style-55">
<section class="tieba-inline-style-56">
<section class="135brush tieba-inline-style-57" data-brushtype="text">
<span class="tieba-inline-style-58">训练说明</span>
</section>
</section>
</section>
</section>
<p class="tieba-inline-style-59">
<br>
</p>
<p class="tieba-inline-style-60">
<strong><span class="tieba-inline-style-61">时间<span class="tieba-inline-style-62">：</span></span></strong><span class="tieba-inline-style-63"><span class="tieba-inline-style-64"></span>5—10 分钟</span>
</p>
<p class="tieba-inline-style-65">
<strong><span class="tieba-inline-style-66">训练目标：臀</span></strong>
</p>
<p class="tieba-inline-style-67">
<strong><span class="tieba-inline-style-68">热身：</span></strong><span class="tieba-inline-style-69">动态热身</span>
</p>
<p class="tieba-inline-style-70">
<strong><span class="tieba-inline-style-71">训练：</span></strong>
</p>
<p class="tieba-inline-style-72">
<br>
</p>
<p class="tieba-inline-style-73">
<span class="tieba-inline-style-74">·</span><span class="tieba-inline-style-75">臀桥 20s*3组</span>
</p>
<section class="_135editor tieba-inline-style-76" data-tools="135编辑器" data-id="86456">
<section class="layout tieba-inline-style-77">
<section class="tieba-inline-style-78">
<section class="tieba-inline-style-79"></section>
<section class="tieba-inline-style-80"></section>
</section>
<section data-bgless="lighten" data-bglessp="15%" class="tieba-inline-style-81">
<section class="135brush tieba-inline-style-82">
<p class="tieba-inline-style-83">
<span class="tieba-inline-style-84">Tips：</span><span class="tieba-inline-style-85">1、臀部发力，切忌腰部发力</span>
</p>
</section>
<p>
<span class="tieba-inline-style-86"> 2、一节节向上挺起，一节节向下落在垫上</span>
</p>
<p>
<span class="tieba-inline-style-87"> 3、膝关节和脚尖方向一致</span>
</p>
<section class="tieba-inline-style-88">
<br>
</section>
<section class="tieba-inline-style-89"></section>
</section>
</section>
</section>
<p class="tieba-inline-style-90">
<br>
</p>
<p class="tieba-inline-style-91">
<span class="tieba-inline-style-92">·</span><span class="tieba-inline-style-93">站姿髋外伸 15*3组</span>
</p>
<section class="_135editor tieba-inline-style-94" data-tools="135编辑器" data-id="86456">
<section class="layout tieba-inline-style-95">
<section class="tieba-inline-style-96">
<section class="tieba-inline-style-97"></section>
<section class="tieba-inline-style-98"></section>
</section>
<section data-bgless="lighten" data-bglessp="15%" class="tieba-inline-style-99">
<section class="135brush tieba-inline-style-100">
<p class="tieba-inline-style-101">
<span class="tieba-inline-style-102"> Tips：</span><span class="tieba-inline-style-103">1、身体保持中立位</span>
</p>
<p>
<span class="tieba-inline-style-104"> 2、臀部发力向外展开</span>
</p>
<p>
<span class="tieba-inline-style-105"> 3、臀部带动大腿外展，切忌小腿发力</span>
</p>
<p>
<span class="tieba-inline-style-106"> 4、尽量保持髋部稳定</span>
</p>
</section>
</section>
<section class="tieba-inline-style-107">
<section class="tieba-inline-style-108"></section>
<section class="tieba-inline-style-109"></section>
</section>
</section>
</section>
<p class="tieba-inline-style-110">
<br>
</p>
<p class="tieba-inline-style-111">
·<span class="tieba-inline-style-112"> </span><span class="tieba-inline-style-113">侧卧开蚌式外展15*3组</span>
</p>
<section class="_135editor tieba-inline-style-114" data-tools="135编辑器" data-id="86456">
<section class="layout tieba-inline-style-115">
<section class="tieba-inline-style-116">
<section class="tieba-inline-style-117"></section>
<section class="tieba-inline-style-118"></section>
</section>
<section data-bgless="lighten" data-bglessp="15%" class="tieba-inline-style-119">
<section class="135brush tieba-inline-style-120">
<p class="tieba-inline-style-121">
<span class="tieba-inline-style-122">Tips：</span><span class="tieba-inline-style-123">1、侧卧时保持身体一条线</span>
</p>
<p>
<span class="tieba-inline-style-124"> 2、外展的腿脚尖勾起</span>
</p>
<p>
<span class="tieba-inline-style-125"> 3、外展时保持髋部稳定，切忌随外展移动</span>
</p>
</section>
</section>
<section class="tieba-inline-style-126">
<section class="tieba-inline-style-127"></section>
<section class="tieba-inline-style-128"></section>
</section>
</section>
</section>
<p class="tieba-inline-style-129">
<br>
</p>
<p class="tieba-inline-style-130">
<span class="tieba-inline-style-131">·</span><span class="tieba-inline-style-132">跪姿抬腿&画圈 15*3组</span>
</p>
<section class="_135editor tieba-inline-style-133" data-tools="135编辑器" data-id="86456">
<section class="layout tieba-inline-style-134">
<section class="tieba-inline-style-135">
<section class="tieba-inline-style-136"></section>
<section class="tieba-inline-style-137"></section>
</section>
<section data-bgless="lighten" data-bglessp="15%" class="tieba-inline-style-138">
<section class="135brush tieba-inline-style-139">
<p class="tieba-inline-style-140">
<span class="tieba-inline-style-141">Tips：</span><span class="tieba-inline-style-142">1、支撑手在肩的正下方，肘保持微屈</span>
</p>
<p>
<span class="tieba-inline-style-143"> 2、抬腿时大腿小腿呈90°</span>
</p>
<p>
<span class="tieba-inline-style-144"> 3、画圈时勾住脚尖尽量画小圈</span>
</p>
<p>
<span class="tieba-inline-style-145"> 4、注意腰腹收紧，切忌塌腰</span>
</p>
</section>
</section>
<section class="tieba-inline-style-146">
<section class="tieba-inline-style-147"></section>
<section class="tieba-inline-style-148"></section>
</section>
</section>
</section>
<p class="tieba-inline-style-149">
<span class="tieba-inline-style-150"> </span>
</p>
<p class="tieba-inline-style-151">
<span class="tieba-inline-style-152">·放松：臀部拉伸</span><span class="tieba-inline-style-153"> </span>
</p>
<p class="tieba-inline-style-154">
<br>
</p>
<section class="_135editor tieba-inline-style-155" data-tools="135编辑器" data-id="89013">
<section class="tieba-inline-style-156">
<section class="tieba-inline-style-157">
<section class="135brush tieba-inline-style-158" data-brushtype="text">
<span class="tieba-inline-style-159">适用人群</span>
</section>
</section>
</section>
</section>
<p class="tieba-inline-style-160">
<br>
</p>
<p>
<span class="tieba-inline-style-161">a缺少运动和臀部力量薄弱初学者</span>
</p>
<p>
<span class="tieba-inline-style-162">b想要练习翘臀的女生</span>
</p>
<p class="tieba-inline-style-163">
<br>
</p>
<section class="_135editor tieba-inline-style-164" data-tools="135编辑器" data-id="89013">
<section class="tieba-inline-style-165">
<section class="tieba-inline-style-166">
<section class="135brush tieba-inline-style-167" data-brushtype="text">
<span class="tieba-inline-style-168">温馨提示</span>
</section>
</section>
</section>
</section>
<p class="tieba-inline-style-169">
<br>
</p>
<p class="tieba-inline-style-170">
<span class="tieba-inline-style-171">1、训练前进行热身，减少运动伤害，让身体处于放松状态；</span>
</p>
<p class="tieba-inline-style-172">
<span class="tieba-inline-style-173">2、训练后进行对应部位拉伸，可有效缓解疼痛；</span>
</p>
<p class="tieba-inline-style-174">
<span class="tieba-inline-style-175">3、每周训练2-3次；</span>
</p>
<p class="tieba-inline-style-176">
<span class="tieba-inline-style-177">4、</span><span class="tieba-inline-style-178">感受臀腿部肌肉募集感，建立肌肉记忆。</span>
</p>
<p class="tieba-inline-style-179">
<br>
</p>
<section class="tieba-inline-style-180">
<section class="tieba-inline-style-181">
<section data-brushtype="text" class="135brush tieba-inline-style-182">
<span class="tieba-inline-style-183">今日互动话题</span>
</section><span class="tieba-inline-style-184"> </span>
<section class="tieba-inline-style-185"></section>
<section class="tieba-inline-style-186"></section>
</section>
</section>
<p class="tieba-inline-style-187">
<br>
</p>
<section class="tieba-inline-style-188">
<section data-width="100%" class="tieba-inline-style-189">
<section data-width="100%" class="tieba-inline-style-190">
<section class="tieba-inline-style-191">
<section class="135brush tieba-inline-style-192">
<p class="tieba-inline-style-193">
<span class="tieba-inline-style-194">你认为自己身上最迷人的是哪条线？</span>
</p>
</section>
</section>
</section>
</section>
</section>
<p class="tieba-inline-style-195">
<br>
</p>
<p>
<span class="tieba-inline-style-196">动起来，4招练就性感臀！记得带话题<span class="tieba-inline-style-197">#线条美才是王道</span> 将你的蜜桃臀晒至运动圈和我们分享吧~</span>
</p>
<p class="tieba-inline-style-198">
<br>
</p>
<p class="tieba-inline-style-199">
<a><img src="https://imageads.codoon.com/backend/5443957a-07b1-11e7-9580-015ab5f37238.jpg" class="tieba-inline-style-200"></a><br>
</p>
</section>