前一阵儿，久未露面的“神仙姐姐”刘亦菲现身机场的美照你看了吗？
驼色大衣内搭黑色卫衣，舒适、保暖又时尚，衣品较之前有了大大的提升。看上半身，长长的天鹅颈和白皙的皮肤确实很吸睛，可下半身这个皮裤，却暴露了“神仙姐姐”的缺点——腿粗……额，小健可能看见了一个“假的刘亦菲”。
而说起皮裤，那可是让各路女星又爱又恨的神物，女神们穿上皮裤，或是气场大开，酷劲十足，或是跌落神坛，秒变“小矮胖”。可事实证明，显胖并不是皮裤的错，还是因为“腿粗”……
眼看着3月就这样默默走到了尾声，离露腿的季节已然不远，你还不抓紧时间练腿还在等啥捏？！本期咕咚学院小讲堂带着“美腿”秘笈来度你啦！照（戳↓）着（视↓）练（频↓），成为“美腿精”指日可待！
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~
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<p class="tieba-inline-style-30">
<span class="tieba-inline-style-31"><span class="tieba-inline-style-32">（点击↑↑↑图片查看视频，建议</span><span class="tieba-inline-style-33"><span class="tieba-inline-style-34">在</span>wifi<span class="tieba-inline-style-35">下查看！</span></span><span class="tieba-inline-style-36">）</span></span>
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<a><img src="https://imageads.codoon.com/backend/0901bfe2-0278-11e7-ba16-015aa2409590.jpg" class="tieba-inline-style-38"></a><span class="tieba-inline-style-39"><br></span>
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<span class="tieba-inline-style-44">课程功效</span>
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<span class="tieba-inline-style-46">本期课程通过对腿部进行针对性训练，甩掉小粗腿，练就美好腿部线条。</span>
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<span class="tieba-inline-style-52">当前难度</span>
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<span class="tieba-inline-style-55">入门级，零基础人群即可训练。</span>
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<span class="tieba-inline-style-61">训练说明</span>
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<strong><span class="tieba-inline-style-64">时间<span class="tieba-inline-style-65">：</span></span></strong><span class="tieba-inline-style-66"><span class="tieba-inline-style-67"></span>5—10 分钟</span>
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<strong><span class="tieba-inline-style-69">训练目标：腿</span></strong>
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<strong><span class="tieba-inline-style-71">热身：</span></strong><span class="tieba-inline-style-72">动态热身</span>
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<strong><span class="tieba-inline-style-74">训练：</span></strong>
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<span class="tieba-inline-style-77">·</span><span class="tieba-inline-style-78">扶墙蹲 15*3组</span>
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<span class="tieba-inline-style-87">Tips：</span><span class="tieba-inline-style-88">1手扶墙身体保持中立位</span>
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<span class="tieba-inline-style-89"> 2脚尖方向与膝关节一致<br> 3大腿与地面尽量平行或略低于<br> 4蹲起时收紧臀部，全脚掌发力</span>
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<span class="tieba-inline-style-95">·</span><span class="tieba-inline-style-96">侧卧抬腿 15*3组</span>
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<span class="tieba-inline-style-105"> Tips：</span><span class="tieba-inline-style-106">1肘支撑在肩部下方</span>
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<span class="tieba-inline-style-107"> 2身体在一条线上<br> 3抬腿时勾起脚尖，脚尖微微朝下<br> 4切忌耸肩</span>
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·<span class="tieba-inline-style-113"> </span><span class="tieba-inline-style-114">宽距深蹲 15*3组</span>
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<span class="tieba-inline-style-123">Tips：</span><span class="tieba-inline-style-124">1身体保持中立位</span>
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<span class="tieba-inline-style-125"> 2脚尖微微向外，膝关节方向与脚尖方向一致<br> 3大腿与地面平行或略低于</span>
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<p class="tieba-inline-style-130">
<span class="tieba-inline-style-131">·</span><span class="tieba-inline-style-132">弓步蹲 15*3组</span>
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<span class="tieba-inline-style-141">Tips：</span><span class="tieba-inline-style-142">1身体重心放在两腿之间</span>
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<span class="tieba-inline-style-143"> 2前后腿蹲至90度或略低于<br> 3前后腿用力均匀，后腿保持前脚掌着地</span>
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<span class="tieba-inline-style-148"> </span>
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<span class="tieba-inline-style-150">·放松：腿部静态拉伸</span><span class="tieba-inline-style-151"> </span>
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<section class="_135editor tieba-inline-style-153" data-tools="135编辑器" data-id="89013">
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<section class="135brush tieba-inline-style-156" data-brushtype="text">
<span class="tieba-inline-style-157">适用人群</span>
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<span class="tieba-inline-style-159">a平时缺少运动和腿部力量薄弱初学者</span>
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<span class="tieba-inline-style-160">b想要减掉小粗腿的女生</span>
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<span class="tieba-inline-style-166">温馨提示</span>
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<span class="tieba-inline-style-169">1、训练前进行热身，减少运动伤害，让身体处于放松状态；</span>
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<p class="tieba-inline-style-170">
<span class="tieba-inline-style-171">2、训练后进行对应部位拉伸，可有效缓解疼痛；</span>
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<p class="tieba-inline-style-172">
<span class="tieba-inline-style-173">3、每周训练2-3次；</span>
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<span class="tieba-inline-style-175">4、</span><span class="tieba-inline-style-176">感受腿部肌肉募集感，建立肌肉记忆，同时配合减脂训练、饮食控制，能让瘦腿效果更明显。</span>
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<span class="tieba-inline-style-178"></span><br>
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<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>
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<p class="tieba-inline-style-193">
<span class="tieba-inline-style-194">你喜欢穿短裤还是长裤？</span>
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<span class="tieba-inline-style-197"></span>
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<p>
<span class="tieba-inline-style-198">修炼美腿是一个持之以恒的过程，这组在家就能完成的动作赶紧get起来哟！练完记得带话题#</span><a class="tieba-inline-style-199">逆天大长腿</a><span class="tieba-inline-style-200"> （或戳下↓方图片）将你自带“super”前缀、走路带风的大长腿晒至运动圈给我们眼馋下吧~</span></p>
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<span class="tieba-inline-style-202"></span><a><img src="https://imageads.codoon.com/backend/7b1ffe39-12b5-11e7-953e-015af9e58508.jpg" class="tieba-inline-style-203"></a><br>
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