關於 lying leg raises ，我們在網路上蒐集到這些相關的討論、資訊與評價

怎麼打造完美腹肌?這些訓練動作完美覆蓋不同的腹部肌群!

訓練動作概覽:

上腹肌
(Upper Abdominis)

- 卷腹 (crunches)
- 拉力器卷腹 (cable crunches)
- 健腹輪 (Abs wheel roll out)

下腹肌
(Lower Abdominis)

- 懸腿抬高 (Hanging Leg Raises)
- 反向捲腹(Reverse Crunch)
- 登山者-手踭撐地(Mountain Climbers)
- 仰臥直抬腿(Lying Leg Raises)
- 剪刀式踢腳(Scissors)

腹橫肌
(Transverse Abdominis)

- 平板支撐 (Plank)
- 真空收腹 (stomach Vacuum)
- 空心支撐 (Hollow body Hold)
- 單腳橋式(Glute Bridges)

腹斜肌
(Obliques)

- 仰臥肘到膝蓋(Elbow to knee Tuck)
- 俄羅斯旋體(Russian Twists)
- 斜腹側展(Side Bends)

前鋸肌 (serratus anterior)

- 肩胛俯臥撑(Scapular push-ups)
- 健腹輪 (Abs wheel roll out)
- 聳肩雙槓撐體(Dip Shrugs)
- 啞鈴曲臂上拉(Dumbbell Pullover)

如果覺得資訊有用或是有意義的話請追蹤我們IG喔! @mr_muscular2017

#增肌減脂 #增肌 #健身 #健美 #飲食控制 #肌肉 #健康 #健體 #深蹲 #腹肌 #重訓 #重量訓練 #肱二頭肌 #二頭肌 #運動 #增肌 #減脂

วันจันทร์ สีเหลือง 😊✌🏻💛 #fitwithploychidjun @may_melisaaa
จัดหนัก วันนี้ ลองทำตามกันดูนะคะ
Sweaty HIIT 🥵 💦 40/20
- Dumbbell Thruster
- Reverses Lunges + knees up
- Splits jump on Step
- wall sit + DB In Out
- Lying leg raises
- Bicycle Crunch

Let’s boost up your metabolism with High Impact Cardio & Abs workout. 🔥
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Save it ✔️ for later and challenge yourself with this high intensity workout.
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List of the following exercises:
1. Stationary Run
2. Crunches
3. Jumping Jacks
4. Lying Leg Raises
5. Lunges with Knee Up
6. Starfish
7. Burpees
8. Air Cycles
9. Jump Squat
10. Plank
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Perform each exercise as many reps as possible for 30 seconds and rest 15 seconds in between exercises.
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Rest about 2 - 3 minutes each round and repeat this 2 - 3 round.
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*Note: Not all exercise are suitable for everyone. Stop or take longer break if needed due to high intensity! ⚠️

Made fairy wings with friends at home for a birthday celebration!
★ Follow me on INSTAGRAM https://goo.gl/c9ZKgt

My two friends Kit and Amanda are both having their birthdays around the same time, so weeks ago we decided to have a joint birthday celebration for them. But, as the second/third (idek?!) wave of covid hit, everything has been brought to a stand still.

But we decided to stick to making the costumes for the heck of it. So here we all are, at my house, making fairy wings. Well, some of us were making them. hehe

We also tried to skin a pineapple... Based on a video we had seen on instagram. lol. Spoiler alert. Epic fail! Not sure if that is how you are supposed to peel a pineapple, but I can safely say that that is NOT how i will be doing it in future. LMAO.

The final workout from the series was very straight forward as we were finishing on the weekend and weekends, I always promise an easier workout. So the line up for the full body workout was:

1. Curtsy Lunges
2. Superman Extensions
3. Squat Jacks
4. Punch Crunch
5. Donkey Kicks
6. Plank Jacks
7. Lying Leg Lifts
8. Log Jumps
9. Calf Raises
10. Frog Crunches

Thanks for watching the video. Full workout series is available on my IGTV @Zoraya Vadillo

居家雙人10分鐘核心運動(徒手、無器材ok)
以下10個動作，每個動作40秒，中間休息20秒
Walk out and tap 平板爬+擊掌
Alternative leg pull in 坐姿捲腹
Sit up & high five 仰臥起坐+擊掌
Lying leg circles 臥躺兩腿畫圈
Side Plank R 側平板 右
Side plank L 側平板 左
Leg raises 仰臥抬腳 May
Leg raises 仰臥抬腳 媽媽
Bicycle 雙人腳踏車
Mountain climber 登山式 1分鐘

邀請大家找自己的家人朋友來挑戰～
我和媽媽的整套outfit 都是 VC Style的
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訪談媽媽的內容：
一開始運動 健身的契機是什麼？
為什麼加入重訓的行列？
如何保持動力、持續下去？
有受女兒影響嗎？
飲食怎麼搭配？
在家如何保養身材？
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May Fit instagram ▶ https://www.instagram.com/may8572fit/
Jenny instagram ▶https://instagram.com/jennyhuang0702/
追蹤品牌Line官方帳號專屬ID： @mayufit ▶ https://lin.ee/tiQ1zgb

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✔️MM Booty 初階女性翹臀指南 649$優惠持續中🔥https://www.cabfitness.com/?lang=zh-hant 中/英電子書含增肌原理、肌肉構造、八週菜單模組、動作講解、短影音教學與健身飲食QAs
✔️需要更多健康/健身食譜？ 追蹤我的IG:may8572fit follow 我的健身食譜 #mayfitbowl
✔️我的增肌減脂食譜書購買連結(第一本)： 一碗搞定！增肌減脂健身餐https://www.books.com.tw/products/0010801832
✔️第二本(家常中式口味)May力體態：增肌減脂全攻略：健身一碗料理╳燃脂徒手運動 https://www.books.com.tw/products/0010836641?sloc=main

Please READ this box for more info. The dreaded SADDLEBAG or outer thigh is a very common problem area for women especially if you're in your prime. Remember, we cannot spot reduce specific area of our body. So if you think that by lying on your side and doing hundreds of leg lifts will get rid of saddlebags, it just won't happen.

If you want to get rid of fat, you need to stand up and move as many muscles as possible and challenge your body, which is what this workout aims to do.

These 4 exercises will target your upper thighs and hips in order to get rid of saddlebags. 45 seconds of workout with 15 seconds of rest for each exercise. Do you 5-10 minutes of warm up and let's workout together!

1) Curtsy Lunge with Deep Hop
2) Side Leg Raises with Jumping Jacks
3) Kick, Duck & Switch (kickboxing)
4) High Knee with Side Kick

Beginners, do 2 sets. For those of you who are more advance, challenge yourself to 3 or 4 sets. For best results, do this workout 2-3 times weekly together with eating clean. Healthy eating is KEY to losing fat.

TIP: Do more KICKS for Slim Hips... All the best! =)

This workout burns an average of 70-100Cals.
I use the app 'Seconds' as my timer.

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Lots of Love xx

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