15分鐘無跳躍徒手臀腿訓練 | 無器材、屁屁有感🔥 (適合初階者入門) 15min no-jumping booty & legs workout

15分鐘無跳躍徒手臀腿訓練 15min no-jumping booty & legs workout

嗨大家好 我是May 歡迎來到我的yt channel
Hi everyone! I’m May. Welcome to my YouTube channel
今天要帶來的是 15分鐘的徒手臀腿訓練
Today I’m showing you guys a 15min no equipment needed legs & booty workout

我認為這組運動非常適合在家中沒有器材、身為初階者 又想鍛鍊翹臀的妳
I think this workout set really suits for those who don’t have equipment and for the beginners who wants a booty

動態暖身 warm-up

深蹲+分腿蹲Squat and lunge
怪獸行走（慢）Monster walk (slow)
相撲停頓深蹲 Sumo pulses

分腿蹲抬膝 （右）Lunge & knee tuck in twist
分腿蹲恰恰 （右）Lunge side step
分腿蹲抬膝（左）Lunge & knee tuck in twist
分腿蹲恰恰 （左） Lunge side step
.
單腳硬舉變化 （右）Single RDL variation
單腳硬舉變化（左）Single RDL variation
側跨步蹲停頓 Side lunge pulses
窄站深蹲踢腿 Narrow squat and kick

驢子踢腿& 鳥狗式停留（右）Donky kick & Bird dog hold
驢子踢腿& 鳥狗式停留 （左）Donky kick & Bird dog hold

單腳臀橋 +停留 （右）Single leg thrust (slow ) + hold
單腳臀橋 +停留 （左）Single leg thrust (slow ) + hold
青蛙臀橋+停留 Frog pump + frog pump hold
.

Follow May Fit instagram ▶ https://www.instagram.com/may8572fit/
逛逛我的網站▶ https://www.mayyoufit.com/
追蹤品牌Line官方帳號專屬ID： @mayufit ▶ https://lin.ee/tiQ1zgb
更多May Fit居家徒手/啞鈴訓練 ▶ https://www.youtube.com/playlist?list=PLol39BuP8rM-6l2PNZqXFETC6oCkjnXoi
健身初學女孩必看！人氣觀念影片▶ https://youtube.com/playlist?list=PLol39BuP8rM_llhEej42eRX9SnogqW8yz

Music by nodisco. – Pretty Blue Jeans & Me – https://thmatc.co/?l=D64611A6
Music by Mr. Thibs – Change (feat. Payton Bowdry) – https://thmatc.co/?l=625F1BF9
Music by Eric Reprid – Gimme the Loot – https://thmatc.co/?l=C5B4F7D6
Music by Young León – Sippn’ – https://thmatc.co/?l=1C6C01AC
Music by Anja Kotar – February – https://thmatc.co/?l=DA9BC02E
Music by Mr. Thibs – Jam – https://thmatc.co/?l=DB678100
Music by Anja Kotar – January – https://thmatc.co/?l=40D04AB9

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