【健身】15分钟【黄金瘦腿】：每天坚持动一动，腿围瘦一圈，轻松逆袭天鹅腿。

<p><span style="font-weight: bold;">导语：</span>穿上短裤短裙就得秀美腿，美腿不瘦怎么秀？今天就开始瘦腿提臀，每天坚持动一动，腿围轻松瘦一圈。<br></p><p><picture><source media="(min-width: 992px)"> <img id="image862020155156" src="https://images.goodytech.io/images/catalog/18120/20200708_15941935826721.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200708_15941935826721_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200708_15941935826721.jpeg'"><input type="button" onclick="window.open('https://s.click.taobao.com/rCNiqyu'); return false;" value="Photo Source" id="photoimage862020155156" class="photo-source-style">  </picture></p><p>要想拥有好身材，单单靠饮食控制并不能很好地达到塑形的效果，因为这样往往只能让我们体重下降或控制体重，但却不能塑造体型，身材线条也会看起来不那样有吸引力。因此，想要塑造出比较理性的体型就得进行一些有针对性的力量训练，配合有氧运动就能在一定程度上弥补局部的不足，使得身材曲线更曼妙诱人。</p><p><picture><source media="(min-width: 992px)"> <img id="image862020163519" src="https://images.goodytech.io/images/catalog/18120/20200708_15941937551731_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200708_15941937551731_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200708_15941937551731.jpeg'"><input type="button" onclick="window.open('https://s.click.taobao.com/Sl4kqyu'); return false;" value="Photo Source" id="photoimage862020163519" class="photo-source-style">  </picture></p><p>在有规律的燃脂训练上搭配适当的力量训练，可以锻炼肌肉，优化身材比例让身材变得紧致有型。在各种有针对性的塑形训练中，臀腿部塑形锻炼往往是很多女生最看重的一环。有的人会担心臀腿锻炼会把腿练粗，但事实上我们都知道，身体某一个部位的好看与否是和这个部位与其相连的部位协调发展有关，腿部锻炼也是如此。因此，想要塑造好看的下肢比例，紧致的双腿和饱满的翘臀是关键因素。<br></p><p><picture><source media="(min-width: 992px)"> <img id="image862020155126" src="https://images.goodytech.io/images/catalog/18120/20200708_15941937686351_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200708_15941937686351_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200708_15941937686351.jpeg'"><input type="button" onclick="window.open('https://s.click.taobao.com/Sl4kqyu'); return false;" value="Photo Source" id="photoimage862020155126" class="photo-source-style">  </picture></p><p>为了瘦腿，我们不能单纯地让锻炼腿部肌肉，而且从很多训练动作上来看，很多臀腿部训练都是臀腿部不分家的。此外，对女性来说，想要多长点肌肉其实并没有那样容易，而一般的训练量根本达不到刺激肌肉生长让你长出肌肉腿的锻炼效果，反而可以有效地雕刻肌肉线条来让双腿看起来更紧致修长。所以，你还在担心什么呢？现在就动起来吧，让你的腿围瘦一圈，轻松逆袭天鹅腿。<br></p><p><picture><source media="(min-width: 992px)"> <img id="image862020153134" src="https://images.goodytech.io/images/catalog/18120/20200708_15941930326761_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200708_15941930326761_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200708_15941930326761.jpeg'"><input type="button" onclick="window.open('https://s.click.taobao.com/bRGjryu'); return false;" value="Photo Source" id="photoimage862020153134" class="photo-source-style">  </picture></p><p><span style="font-weight: bold;">【训练要领】：</span>适当热身后再开始训练；共有8个动作，每个动作进行15~20次；动作之间可休息不超过1分钟；每次循环3~5组；每周进行3~5次；训练结束后要进行拉伸；本身体脂率较高的朋友可接着进行约30分钟的有氧运动来提高燃脂率。<br></p><p>-------------------------</p><p><img class="image" id="image862020122158" alt="https://p1-tt-ipv6.byteimg.com/img/pgc-image/409b0b3dbbaa4102b805ed021dd45a98~tplv-shrink:960:540.image?from=post" src="https://p1-tt-ipv6.byteimg.com/img/pgc-image/409b0b3dbbaa4102b805ed021dd45a98~tplv-shrink:960:540.image?from=post" style="width: 960px;"><input type="button" onclick="window.open('https://www.toutiao.com/a1661511013200903'); return false;" value="Photo Source" id="photoimage862020122158" class="photo-source-style">  <br></p><p>【第01个动作】看上图-以上动图若显示缓慢请点击【<a href="https://p1-tt-ipv6.byteimg.com/img/pgc-image/409b0b3dbbaa4102b805ed021dd45a98~tplv-shrink:960:540.image?from=post" target="_blank" style="font-weight: bold;">这里</a>】---步骤：（1）侧身躺着，右臂伸直举过头贴地，左臂屈肘掌心贴地，头部微微抬起，双腿伸直，上侧腿脚尖撑地；（2）保持腰背挺直，下侧腿保持伸直往上抬起；（3）下侧腿不接触地面，上下摆动；（4）完成后换另一侧做动作。</p><p><img class="image" id="image862020122213" alt="https://p1-tt-ipv6.byteimg.com/img/pgc-image/602bd15a10e54aa4af1e6bd37ed03d22~tplv-shrink:960:540.image?from=post" src="https://p1-tt-ipv6.byteimg.com/img/pgc-image/602bd15a10e54aa4af1e6bd37ed03d22~tplv-shrink:960:540.image?from=post" style="width: 960px;"><input type="button" onclick="window.open('https://www.toutiao.com/a1661511013200903'); return false;" value="Photo Source" id="photoimage862020122213" class="photo-source-style">  <br></p><p>【第02个动作】看上图-以上动图若显示缓慢请点击【<a href="https://p1-tt-ipv6.byteimg.com/img/pgc-image/602bd15a10e54aa4af1e6bd37ed03d22~tplv-shrink:960:540.image?from=post" target="_blank" style="font-weight: bold;">这里</a>】---步骤：（1）仰卧，双臂放在身侧，双腿屈膝脚踩地；（2）上背部保持贴紧地面，抬起单腿，往上伸直，收紧核心，发力抬起臀部；（3）在顶点处稍停后，匀速放下臀部但不接触地面或者轻触地面，再重复抬起；（4）完成后换腿做动作。</p><p><img class="image" id="image862020122227" alt="https://p1-tt-ipv6.byteimg.com/img/pgc-image/e4e20d7dc87a4c0aa533b020722f4d9f~tplv-shrink:960:540.image?from=post" src="https://p1-tt-ipv6.byteimg.com/img/pgc-image/e4e20d7dc87a4c0aa533b020722f4d9f~tplv-shrink:960:540.image?from=post" style="width: 960px;"><input type="button" onclick="window.open('https://www.toutiao.com/a1661511013200903'); return false;" value="Photo Source" id="photoimage862020122227" class="photo-source-style">  <br></p><p>【第03个动作】看上图-以上动图若显示缓慢请点击【<a href="https://p1-tt-ipv6.byteimg.com/img/pgc-image/e4e20d7dc87a4c0aa533b020722f4d9f~tplv-shrink:960:540.image?from=post" target="_blank" style="font-weight: bold;">这里</a>】---步骤：（1）俯身面向下，双腿屈膝跪地，双臂放在肩部下方微微屈肘撑地；（2）保持身体稳定，挺直腰背，抬起单腿往后抬高，尽量伸直；（3）至顶点处稍停，再匀速把腿往下摆动，接近地面时再重复抬起；（4）完成后换腿做动作。</p><p><img class="image" id="image862020122240" alt="https://p1-tt-ipv6.byteimg.com/img/pgc-image/645e0c84bbe9451ea1abc3e5f56a627d~tplv-shrink:960:540.image?from=post" src="https://p1-tt-ipv6.byteimg.com/img/pgc-image/645e0c84bbe9451ea1abc3e5f56a627d~tplv-shrink:960:540.image?from=post" style="width: 960px;"><input type="button" onclick="window.open('https://www.toutiao.com/a1661511013200903'); return false;" value="Photo Source" id="photoimage862020122240" class="photo-source-style">  <br></p><p>【第04个动作】看上图-以上动图若显示缓慢请点击【<span style="font-weight: bold;"><a href="https://p1-tt-ipv6.byteimg.com/img/pgc-image/645e0c84bbe9451ea1abc3e5f56a627d~tplv-shrink:960:540.image?from=post" target="_blank" style="">这里</a>】</span>---步骤：（1）侧躺，双腿并拢伸直，抬起上半身，下侧臂屈肘撑地，上侧臂屈肘放在身前撑地；（2）保持下侧腿伸直，抬起上侧腿，往上摆动；（3）至顶点稍停后再匀速把上侧腿往下摆动，放下时不接触或者轻触下侧腿时再重复抬起；（4）完成后换腿做动作。</p><p><img class="image" id="image86202012243" alt="https://p1-tt-ipv6.byteimg.com/img/pgc-image/c9981c3bf4cc4f179d6d16af99d80d33~tplv-shrink:960:540.image?from=post" src="https://p1-tt-ipv6.byteimg.com/img/pgc-image/c9981c3bf4cc4f179d6d16af99d80d33~tplv-shrink:960:540.image?from=post" style="width: 960px;"><input type="button" onclick="window.open('https://www.toutiao.com/a1661511013200903'); return false;" value="Photo Source" id="photoimage86202012243" class="photo-source-style">  <br></p><p>【第05个动作】看上图-以上动图若显示缓慢请点击【<a href="https://p1-tt-ipv6.byteimg.com/img/pgc-image/c9981c3bf4cc4f179d6d16af99d80d33~tplv-shrink:960:540.image?from=post" target="_blank" style="font-weight: bold;">这里</a>】---步骤：（1）俯身面向下，双臂放在肩部下方微微屈肘撑地，双腿屈膝跪地；（2）保持身体稳定，挺直腰背，抬起单腿，保持屈膝往后踢；（3）在顶点处稍停后匀速收回该腿，注意膝盖不要接触地面或者轻触地面即再重复抬起做踢腿动作；（4）完成后换腿做动作。</p><p><img class="image" id="image862020122417" alt="https://p1-tt-ipv6.byteimg.com/img/pgc-image/8c0e2a82b7694bc788fbc131ae5c3aae~tplv-shrink:960:540.image?from=post" src="https://p1-tt-ipv6.byteimg.com/img/pgc-image/8c0e2a82b7694bc788fbc131ae5c3aae~tplv-shrink:960:540.image?from=post" style="width: 960px;"><input type="button" onclick="window.open('https://www.toutiao.com/a1661511013200903'); return false;" value="Photo Source" id="photoimage862020122417" class="photo-source-style">  <br></p><p>【第06个动作】看上图-以上动图若显示缓慢请点击【<a href="https://p1-tt-ipv6.byteimg.com/img/pgc-image/8c0e2a82b7694bc788fbc131ae5c3aae~tplv-shrink:960:540.image?from=post" target="_blank" style="font-weight: bold;">这里</a>】---步骤：（1）仰卧，双臂放在身侧，上半身贴地；（2）收紧核心，腹部发力，抬起双腿，双腿与地面呈直角；（3）匀速依次放下单腿，不接触地面再抬起回位，交替双腿做动作。</p><p><img class="image" id="image862020122430" alt="https://p1-tt-ipv6.byteimg.com/img/pgc-image/49ff5d3578b44884b2acabee0eda72fb~tplv-shrink:960:540.image?from=post" src="https://p1-tt-ipv6.byteimg.com/img/pgc-image/49ff5d3578b44884b2acabee0eda72fb~tplv-shrink:960:540.image?from=post" style="width: 960px;"><input type="button" onclick="window.open('https://www.toutiao.com/a1661511013200903'); return false;" value="Photo Source" id="photoimage862020122430" class="photo-source-style">  <br></p><p>【第07个动作】看上图-以上动图若显示缓慢请点击【<a href="https://p1-tt-ipv6.byteimg.com/img/pgc-image/49ff5d3578b44884b2acabee0eda72fb~tplv-shrink:960:540.image?from=post" target="_blank" style="font-weight: bold;">这里</a>】---步骤：（1）仰卧，双臂放在身侧，双腿屈膝脚踩地；（2）收紧核心，腹部发力抬起臀部，在顶点稍停后再匀速放下；（3）放下臀部时不接触或轻触地面既再重复进行抬臀动作。</p><p><img class="image" id="image862020122444" alt="https://p1-tt-ipv6.byteimg.com/img/pgc-image/761942e0a1bb4f9bb7e0911298b9e516~tplv-shrink:960:540.image?from=post" src="https://p1-tt-ipv6.byteimg.com/img/pgc-image/761942e0a1bb4f9bb7e0911298b9e516~tplv-shrink:960:540.image?from=post" style="width: 960px;"><input type="button" onclick="window.open('https://www.toutiao.com/a1661511013200903'); return false;" value="Photo Source" id="photoimage862020122444" class="photo-source-style">  <br></p><p>【第08个动作】看上图-以上动图若显示缓慢请点击【<a href="https://p1-tt-ipv6.byteimg.com/img/pgc-image/761942e0a1bb4f9bb7e0911298b9e516~tplv-shrink:960:540.image?from=post" target="_blank" style="background-color: white; font-weight: bold;">这里</a>】---步骤：（1）俯身面向下，双臂放在肩部下方微微屈肘撑地，双腿屈膝跪地；（2）保持身体稳定，挺直腰背，抬起单腿至大腿与地面平行，小腿往后摆动踢腿，再伸直；（3）完成后换腿做动作。<br></p><p>-------------------------</p><p><picture><source media="(min-width: 992px)"> <img id="image862020155257" src="https://images.goodytech.io/images/catalog/18120/20200708_15941929744051_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200708_15941929744051_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200708_15941929744051.jpeg'"><input type="button" onclick="window.open('https://s.click.taobao.com/dGohqyu'); return false;" value="Photo Source" id="photoimage862020155257" class="photo-source-style">  </picture></p><p>到底好身材是怎样的？这问题并没有一个固定的答案，毕竟每个人的审美标准的不同，对于好身材的要求也不尽相同。不管别人怎么看，我们要先弄清楚自己想要的【好身材】是一个什么样的状态，而在努力追求好身材的过程中始终都要记得，最重要的一点是——健康！<br></p><p>-文中动作教程来自@<a href="https://www.toutiao.com/c/user/6587612064/" target="_blank" style="font-weight: bold;">私人健身王</a>，版权归其所有。</p><p>-封面照（<a href="https://s.click.taobao.com/Sl4kqyu" target="_blank">左</a>）/（<a href="https://s.click.taobao.com/bRGjryu" target="_blank">右</a>）取自<a href="https://s.click.taobao.com/kljbryu" target="_blank" style="font-weight: bold;">【Liviahome】</a>。<br></p><p><a href="https://goodyearn.com/register?editor=1&recruitment_id=18120" target="_blank" style="font-weight: bold;">想要加入GOODY行列赚零花钱？点击【这里】注册！</a></p><p><picture><source media="(min-width: 992px)"> <img id="image862020163357" src="https://images.goodytech.io/images/catalog/18120/20200708_15941946728031_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200708_15941946728031_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200708_15941946728031.jpeg'"><input type="button" onclick="window.open('https://s.click.taobao.com/mClgryu'); return false;" value="Photo Source" id="photoimage862020163357" class="photo-source-style">  </picture></p>