搶救扁臀!! 居家20分鐘蜜桃臀訓練🍑 (含伸展&暖身) 無跳躍、只需一條阻力帶 At-home 20 min resistance band booty workout | May Fit

居家20分鐘蜜桃臀訓練 (含伸展&暖身)
Side to side banded squat 阻力深蹲螃蟹走
Banded Monster walk 怪獸行走
Banded squat pulses 深蹲跳頓
Standing banded abduction 站姿阻力開合
Rest 休息一下
1 & 1/2lunge(right) 1又1/2跨步蹲(右)
1 & 1/2lunge (left) 1又1/2跨步蹲(左)
Side lunge pulses (right) 側跨步蹲停頓(右)
Side lunge pulses (left) 側跨步蹲停頓(左)
Banded Rainbow lunge (right ) 阻力彩虹跨步蹲(右)
Banded Rainbow lunge (left) 阻力彩虹跨步蹲(左)
Rest 休息一下
Banded Frog pump 阻力青蛙臀橋
Single thrust + hold(right) 單腳臀橋 + 停留(右)
Single thrust + hold (left)單腳臀橋 + 停留(左)
Banded side lying hip abduction+ hold(right) 側躺阻力開腳 + 停留(右)
Banded side lying hip abduction+ hold (left)側躺阻力開腳 + 停留(左)
Rest
Fire hydrant into leg lift (right) 小狗抬腳變化型(右)
Donkey pulses(right) 驢子抬腳停頓(左)
Fire hydrant into leg lift(left) 小狗抬腳變化型(右)
Donkey pulses (left) 驢子抬腳停頓(左)
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Music by Jumper Keellu, Someone Else & TH3 DARP – Above (feat. Coal Blaak) – https://thmatc.co/?l=97A9A957
Music by Tiana Kocher – FWU – https://thmatc.co/?l=06E10B2B
Music by Neovaii – Runaway – https://thmatc.co/?l=E54B69E3
Music by KINGDM – Edge – https://thmatc.co/?l=83D1208B
Music by Animus Volt – I Can Feel It – https://thmatc.co/?l=7C4658AA
Music by Jennifer Zhang – Talking Loud – https://thmatc.co/?l=8BEA2A3C
Music by Tiana Kocher – Por Tiempo – https://thmatc.co/?l=AEDB6AE5
Music by Casey Cook – Around You – https://thmatc.co/?l=AB08A5EB

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