[sportstalk] 无器械臀部训练动作平躺臀部拉伸 by also.einstein

cn · @also.einstein · Oct 21 '19 (edited)

$0.09

[sportstalk] 无器械臀部训练动作平躺臀部拉伸

在做较为激烈的运动前，比如跑步等。做一下热身运动可以更好的锻炼，也可以让身体可以更好的为接下来的运动预热。适当的热身可以使心脏供血增加，加速血液循环、增加肌肉的弹性，防止激烈运动时肌肉受伤、增加关节的润滑等。

运动前的热身，主要是动态拉伸，比如开合跳。还有之后的髂腰肌拉伸和大腿的拉伸。斜方肌的拉伸，关节的活动等。也别忘记了运动后的静态拉伸，放松肌肉。

今天介绍的平躺臀部拉伸和前几天介绍的一样也是一个锻炼臀部肌肉的动作。

这个动作需要有个搭档。先平躺在瑜伽垫上，抬起一条腿并将小腿转向另一条腿，搭档拿住你的膝盖和脚后跟，轻轻的将腿推出此时搭档会阻碍你，然后在让搭档将腿慢慢往胸口方向推，期间注意交流，让搭档知道你的拉伸，小心安全。结束后再换另一边。

##### 运动过程中要注意安全！本文只是简单介绍仅供参考，并非指导意见。详细运动方法及注意事项可咨询专业人士！

![](https://steemitimages.com/0x0/https://cdn.pixabay.com/photo/2015/07/02/10/47/boots-828975_1280.jpg)
Picture from [Pixabay](https://pixabay.com/photos/boots-feet-shoes-footwear-female-828975/)

Posted using [Partiko Android](https://partiko.app/referral/also.einstein)

👍 i-d, justyy, wherein, htliao, team-cn, upvotebuilders, cnstm, pet.society, xiaoliang, partiko, cnbuddy, windowglass, julian2013, ericetchen, aellly, shenchensucc, block-power, archisteem, cn-zzang, cnbuddy-reward, aaronli, mrspointm, mrpointp, slientstorm, cecilian, ooairbb, moneybaby, annepink, cloudblade, jianan, cn-pal, hasenmann, devyleona, trevorlp97, ronak10, catscientist, wongshiying, nympheas, zzan.co2, yellowbird, davidchen, sam99, syh7758520, morningshine, honoru.sports, nuagnorab, cherryzz, cn-trail, cn-sports, mobi72.dblog, cn-neoxag, dblogbasicincome, goodcontentbot, andrewma, liaminit1, cn-mot, sct.teamcn

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@team-cn · Oct 21 '19

$0.07

感谢代理10.08SP 给team-cn! 由于你使用CN作为你的首标签，额外获得2%点赞！ 你的帖子获得team-cn 6% 点赞！(如果不想看到这个回复，请回复“取消”)

👍 sbi5, liaminit1

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@catscientist · Oct 21 '19

Thank you for supporting @CatsMakeKittens by being a part of our community @also.einstein.

Each CATS you purchase gets you daily upvotes from me @CatScientist as our community grows so do your rewards for being a member!

👍 liaminit1

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@partiko · Oct 22 '19

Thank you so much for being an awesome Partiko user! We have just given you a free upvote!

The more Partiko Points you have, the more likely you will get a free upvote from us! You can earn 30 Partiko Points for each post made using Partiko, and you can make 10 Points per comment.

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@cecilian · Oct 23 '19

!shop

Posted using [Partiko Android](https://partiko.app/referral/cecilian)

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@teamcn-shop · Oct 23 '19

你好鸭，亦亦!
@cecilian赠送1枚SHOP币给你！
![](https://cdn.steemitimages.com/DQmadPZSURDoChgXH9xMdFHEHApQBacDnDK1oUJy5MwVgGF/shop.jpg)

目前你总共有： 118枚SHOP币
<p><sup>查看或者交易 <code>SHOP币</code> 请到 <a href="https://steem-engine.com/?p=market&t=SHOP">steem-engine.com</a>.</sup></p>
无聊吗？跟我猜拳吧！ **石头，剪刀，布～**

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@cloudblade · Oct 23 '19

!trdo
!BEER

👍 trendotoken, beerlover

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@trendotoken · Oct 23 '19

Congratulations @cloudblade, you are successfuly trended the post that shared by @also.einstein!
@also.einstein will receive <b>0.17704800</b> [TRDO](https://steem-engine.com/?p=history&t=TRDO) & @cloudblade will get <b>0.11803200</b> [TRDO](https://steem-engine.com/?p=history&t=TRDO) curation in 3 Days from Post Created Date!

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---
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@beerlover · Oct 23 '19

<div class='pull-right'>https://cdn.steemitimages.com/DQmaHThyECGhEx8tSfHZbiMFRNYjJ35K92cDgiJjkzBUaJo/One%20sip%20of%20BEER%20for%20you.gif<p><sup><a href='https://steem-engine.com/?p=market&t=BEER'>View or trade </a> <code>BEER</code>.</sup></p></div><center><br><br> <p> Hey @also.einstein, here is a little bit of  <code>BEER</code> for you. Enjoy it!</p> </center>

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@trendotoken · Oct 24 '19

Congratulations @also.einstein, your post successfully recieved <b>0.177048</b> [TRDO](https://steem-engine.com/?p=history&t=TRDO) from below listed TRENDO callers:<br>

>	<sup>@cloudblade earned : **0.118032** [TRDO](https://steem-engine.com/?p=history&t=TRDO) curation</sup> 

---
<sup>To view or trade TRDO go to [steem-engine.com](https://steem-engine.com/?p=market&t=TRDO)
Join [TRDO Discord Channel](https://discord.gg/wySP8T9) or Join [TRDO Web Site](http://www.trendotoken.info/)</sup>

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