第一天：喚醒扁平臀！不用器材，找回臀部發力感 ｜Wake Up Your Flat Glutes ｜
Автор: Iris Arvia
Загружено: 2026-01-19
Просмотров: 14
妳是不是也整天坐著，覺得屁股越來越扁？那是因為妳的臀部「睡著」了！ Day 1 的訓練不需要任何器材，只要 5 分鐘，我會帶妳精準找回臀部發力的感覺，這是一切翹臀訓練的基礎。讓我們一起告別「臀部失憶症」！
Sitting all day and feeling like your glutes are disappearing? It’s time to wake them up! Day 1 is all about glute activation—no equipment needed. In just 5 minutes, I’ll help you reconnect with your muscles and build the foundation for a rounder booty. Let’s cure that "glute amnesia" together!
⏳ Workout Breakdown (40s ON / 10s OFF):
Glute Bridge | 臀橋
Clamshells (L) | 側臥蚌式-左
Clamshells (R) | 側臥蚌式-右
Fire Hydrants (L) | 跪姿側抬腿-左
Fire Hydrants (R) | 跪姿側抬腿-右
Reverse Lunges | 後交叉跨步
Instagram: @iris_arvia (跟我分享妳的訓練進度！)
Subscribe: 訂閱頻道，每週獲得新的居家訓練與生活靈感。
Disclaimer: 請量力而為，運動前記得暖身。若有受傷請先諮詢醫療專業建議。 Listen to your body. Consult a professional if you have any pre-existing injuries.
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