sioeniffqu的部落格

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<p data-xf-p="1" style="margin-bottom: 0px;margin-top: 0px">天氣漸漸暖和了，有到了露手臂的季節，<a href="http://www.39yst.com/flist/1015580-1.html" style="background-color: transparent;text-decoration: none" target="_blank" rel="noopener">如何瘦手臂</a>呢?今天，我們就和大家一起來學習<a href="http://www.39yst.com/flist/43346-1.html" style="background-color: transparent;text-decoration: none" target="_blank" rel="noopener">瘦手臂瑜伽</a>，通過幾組<a href="http://www.39yst.com/flist/1419328-1.html" style="background-color: transparent;text-decoration: none" target="_blank" rel="noopener">簡單的瑜伽動作</a>練習就可以幫助我們塑造更加修長的手臂，當然，瑜伽雖好，也需要堅持練習哦!</p>

<p data-xf-p="1" style="margin-bottom: 0px;margin-top: 0px">下面，我們就和大家開始今天的瘦手臂瑜伽練習吧!這些瑜伽動作很是簡單，上班族時間比較緊張，可以選擇在辦公室練習哦!</p>

<p data-xf-p="1" style="margin-bottom: 0px;margin-top: 0px"><strong style="font-weight:700">　　瑜伽動作甩掉蝴蝶袖</strong></p>

<p data-xf-p="1" style="margin-bottom: 0px;margin-top: 0px"><strong style="font-weight:700">　　鶴禪式</strong></p>

<p data-xf-p="1" style="margin-bottom: 0px;margin-top: 0px"><strong style="font-weight:700">　　STEP1</strong></p>

<p data-xf-p="1" style="margin-bottom: 0px;margin-top: 0px">蹲在墊子上，雙腳分開，與肩同寬，雙手在胸前合十，指尖向上，雙肘抵放在雙膝的內側。</p>

<p data-xf-p="1" style="margin-bottom: 0px;margin-top: 0px"><strong style="font-weight:700">　　STEP2</strong></p>

<p data-xf-p="1" style="margin-bottom: 0px;margin-top: 0px">用力向兩側撐開雙肘，打開雙膝，墊起腳尖，腳掌豎起，盡量讓身體垂直於地面。<a href="https://17tengsu.com.tw/product/yixiangjiuying/" style="background-color: transparent;text-decoration: none" target="_blank" rel="noopener"><u>一想就硬</u></a><span>&nbsp;</span><a href="https://17tengsu.com.tw/product/blackgold/" style="background-color: transparent;text-decoration: none" target="_blank" rel="noopener"><u>美國黑金</u></a><span>&nbsp;</span><a href="https://17tengsu.com.tw/product/sentrip/" style="background-color: transparent;text-decoration: none" target="_blank" rel="noopener"><u>韓國Sentrip助勃口溶片</u></a><span>&nbsp;</span><a href="https://17tengsu.com.tw/product/bilijin/" style="background-color: transparent;text-decoration: none" target="_blank" rel="noopener"><u>必利勁</u></a><span>&nbsp;</span><a href="https://17tengsu.com.tw/product/honjinweige/" style="background-color: transparent;text-decoration: none" target="_blank" rel="noopener"><u>偉哥</u></a><span>&nbsp;</span><a href="https://17tengsu.com.tw/product/kamagra/" style="background-color: transparent;text-decoration: none" target="_blank" rel="noopener"><u>KAMAGRA果凍威爾剛</u></a><span>&nbsp;</span><a href="https://17tengsu.com.tw/product/v8/" style="background-color: transparent;text-decoration: none" target="_blank" rel="noopener"><u>保羅V8</u></a><span>&nbsp;</span><a href="https://17tengsu.com.tw/product/levitra/" style="background-color: transparent;text-decoration: none" target="_blank" rel="noopener"><u>樂威壯LEVITRA</u></a><span>&nbsp;</span><a href="https://17tengsu.com.tw/product/deguoheimayi/" style="background-color: transparent;text-decoration: none" target="_blank" rel="noopener"><u>德國黑螞蟻</u></a><span>&nbsp;</span><a href="https://17tengsu.com.tw/product/maca/" style="background-color: transparent;text-decoration: none" target="_blank" rel="noopener"><u>瑪卡</u></a><span>&nbsp;</span><a href="https://17tengsu.com.tw/product/goodman-vvk/" style="background-color: transparent;text-decoration: none" target="_blank" rel="noopener"><u>美國GOODMAN增大丸</u></a><span>&nbsp;</span><a href="https://17tengsu.com.tw/product/goodman-vvk/" style="background-color: transparent;text-decoration: none" target="_blank" rel="noopener"><u>美國VVK</u></a><span>&nbsp;</span><a href="https://17tengsu.com.tw/product/titan-gel/" style="background-color: transparent;text-decoration: none" target="_blank" rel="noopener"><u>增大軟膏</u></a><span>&nbsp;</span><a href="https://17tengsu.com.tw/product/titan-gel/" style="background-color: transparent;text-decoration: none" target="_blank" rel="noopener"><u>外用軟膏</u></a><span>&nbsp;</span><a href="https://17tengsu.com.tw/product/vimax/" style="background-color: transparent;text-decoration: none" target="_blank" rel="noopener"><u>VIMAX增大丸</u></a><span>&nbsp;</span><a href="https://17tengsu.com.tw/product/maxman/" style="background-color: transparent;text-decoration: none" target="_blank" rel="noopener"><u>美國maxman</u></a>&nbsp;</p>

<p data-xf-p="1" style="margin-bottom: 0px;margin-top: 0px"><strong style="font-weight:700">　　STEP3</strong></p>

<p data-xf-p="1" style="margin-bottom: 0px;margin-top: 0px">吐氣的時候，將我們的肘關節，緩緩地向膝蓋內側貼近，保持我們的掌心向下，指尖向前，置於我們的身體前面。翹起臀部，膝蓋與我們的手臂相互接觸。</p>

<p data-xf-p="1" style="margin-bottom: 0px;margin-top: 0px"><strong style="font-weight:700">　　STEP4</strong></p>

<p data-xf-p="1" style="margin-bottom: 0px;margin-top: 0px">吸氣，頭和上背向前伸展推送，順勢抬起雙腳離開地面。在這個姿勢上保持10秒左右，正常呼吸。這個練習對腹肌和雙臂肌力的要求較高，請循序漸進地練習。</p>

<p data-xf-p="1" style="margin-bottom: 0px;margin-top: 0px"><strong style="font-weight:700">　　板式</strong></p>

<p data-xf-p="1" style="margin-bottom: 0px;margin-top: 0px"><strong style="font-weight:700">　　STEP1</strong></p>

<p data-xf-p="1" style="margin-bottom: 0px;margin-top: 0px">仰臥，背部著地，雙腳分開，雙腿伸直，雙臂撐在肩膀下方。</p>

<p data-xf-p="1" style="margin-bottom: 0px;margin-top: 0px"><strong style="font-weight:700">　　STEP2</strong></p>

<p data-xf-p="1" style="margin-bottom: 0px;margin-top: 0px">抬離身體遠離地板，手掌著地，手指指向腳，腳趾壓下著地，頭部向後仰。</p>

<p data-xf-p="1" style="margin-bottom: 0px;margin-top: 0px"><strong style="font-weight:700">　　側板式</strong></p>

<p data-xf-p="1" style="margin-bottom: 0px;margin-top: 0px">大家對側板式應該都很熟悉吧!這些天，側板式非常流行，練習側板式其實對瘦手臂也是非常有效的，大家要堅持練習哦!</p>

<p data-xf-p="1" style="margin-bottom: 0px;margin-top: 0px"><strong style="font-weight:700">　　STEP1</strong></p>

<p data-xf-p="1" style="margin-bottom: 0px;margin-top: 0px">以山式站立。身體向前彎曲，把雙手放在地面上，雙腿向後60到75厘米，就好像你正在練習下犬式。</p>

<p data-xf-p="1" style="margin-bottom: 0px;margin-top: 0px"><strong style="font-weight:700">　　STEP2</strong></p>

<p data-xf-p="1" style="margin-bottom: 0px;margin-top: 0px">整個身體向右傾斜，僅靠右手和右腳保持平衡。右腳外側應該牢牢地放在地面上。把左腳放在右腳上，左手手掌放在左臀上，保持平衡，整個身體要挺直。為了學會在這個體式上掌握平衡，可以靠近牆練習，使右腳內側抵住牆。</p>

<p data-xf-p="1" style="margin-bottom: 0px;margin-top: 0px"><strong style="font-weight:700">　　STEP3</strong></p>

<p data-xf-p="1" style="margin-bottom: 0px;margin-top: 0px">呼氣，彎曲左腿，身體稍向前，用左手大拇指、食指和中指勾住左腳大腳趾。垂直向上拉伸左臂和左腿。在這個體式上保持平衡20到30秒，雙臂、雙腿繃直，深長地呼吸。</p>

<p data-xf-p="1" style="margin-bottom: 0px;margin-top: 0px"><strong style="font-weight:700">　　STEP4</strong></p>

<p data-xf-p="1" style="margin-bottom: 0px;margin-top: 0px">鬆開腳趾，把左腳再次放在右腳上，左手放在左臀部上。</p>

<p data-xf-p="1" style="margin-bottom: 0px;margin-top: 0px"><strong style="font-weight:700">　　STEP5</strong></p>

<p data-xf-p="1" style="margin-bottom: 0px;margin-top: 0px">呼氣，把身體朝左傾斜，僅靠左手和左腳保持身體平衡。在這一側按照上面的技巧重複上述體式，保持同樣的時間。</p>
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<p data-xf-p="1" style="margin-bottom: 0px;margin-top: 0px"><strong style="font-weight:700">瑜伽瘦臂式擁有一雙纖纖玉臂</strong></p>

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<p data-xf-p="1" style="margin-bottom: 0px;margin-top: 0px"><strong style="font-weight:700">　　1、簡易開胸式</strong></p>

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<p data-xf-p="1" style="margin-bottom: 0px;margin-top: 0px"><strong style="font-weight:700">　　STEP1</strong></p>

<p data-xf-p="1" style="margin-bottom: 0px;margin-top: 0px">&nbsp;</p>

<p data-xf-p="1" style="margin-bottom: 0px;margin-top: 0px">首先將手放在身後，十指緊扣，收起腹部及肋骨，做好挺直腰背的預備動作。</p>

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<p data-xf-p="1" style="margin-bottom: 0px;margin-top: 0px"><strong style="font-weight:700">　　STEP2</strong></p>

<p data-xf-p="1" style="margin-bottom: 0px;margin-top: 0px">&nbsp;</p>

<p data-xf-p="1" style="margin-bottom: 0px;margin-top: 0px">接著脊背往上挺，吸氣，手往後伸直，將鎖骨挺出去，維持5~10次呼吸。</p>

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<p data-xf-p="1" style="margin-bottom: 0px;margin-top: 0px"><strong style="font-weight:700">　　STEP3</strong></p>

<p data-xf-p="1" style="margin-bottom: 0px;margin-top: 0px">&nbsp;</p>

<p data-xf-p="1" style="margin-bottom: 0px;margin-top: 0px">慢慢放鬆及維持平穩呼吸，再一次吸氣，將脊背往上挺，手往後伸直，鎖骨挺出去，上半身轉向右邊，一樣維持5~10次呼吸。</p>

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<p data-xf-p="1" style="margin-bottom: 0px;margin-top: 0px"><strong style="font-weight:700">　　STEP4</strong></p>

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<p data-xf-p="1" style="margin-bottom: 0px;margin-top: 0px">左邊也是相同步驟，接著回至中間，慢慢呼吸放鬆。</p>

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<p data-xf-p="1" style="margin-bottom: 0px;margin-top: 0px"><strong style="font-weight:700">　　2、牛臉式</strong></p>

<p data-xf-p="1" style="margin-bottom: 0px;margin-top: 0px">&nbsp;</p>

<p data-xf-p="1" style="margin-bottom: 0px;margin-top: 0px"><strong style="font-weight:700">　　STEP1</strong></p>

<p data-xf-p="1" style="margin-bottom: 0px;margin-top: 0px">&nbsp;</p>

<p data-xf-p="1" style="margin-bottom: 0px;margin-top: 0px">單腳跪立在墊子上，調整呼吸，做深呼吸。</p>

<p data-xf-p="1" style="margin-bottom: 0px;margin-top: 0px">&nbsp;</p>

<p data-xf-p="1" style="margin-bottom: 0px;margin-top: 0px"><strong style="font-weight:700">　　STEP2</strong></p>

<p data-xf-p="1" style="margin-bottom: 0px;margin-top: 0px">&nbsp;</p>

<p data-xf-p="1" style="margin-bottom: 0px;margin-top: 0px">彎曲右腿，把左腿放在右腿之上。兩個手臂自然下垂。</p>

<p data-xf-p="1" style="margin-bottom: 0px;margin-top: 0px">&nbsp;</p>

<p data-xf-p="1" style="margin-bottom: 0px;margin-top: 0px"><strong style="font-weight:700">　　STEP3</strong></p>

<p data-xf-p="1" style="margin-bottom: 0px;margin-top: 0px">&nbsp;</p>

<p data-xf-p="1" style="margin-bottom: 0px;margin-top: 0px">左手由上方繞過背後，與右手在背後互握，好有彼此互相牽制的感覺。停留5秒鐘，做深呼吸。</p>

<p data-xf-p="1" style="margin-bottom: 0px;margin-top: 0px">&nbsp;</p>

<p data-xf-p="1" style="margin-bottom: 0px;margin-top: 0px"><strong style="font-weight:700">　　STEP4</strong></p>

<p data-xf-p="1" style="margin-bottom: 0px;margin-top: 0px">&nbsp;</p>

<p data-xf-p="1" style="margin-bottom: 0px;margin-top: 0px">還原，調息，換另一邊做即可。</p>

<p data-xf-p="1" style="margin-bottom: 0px;margin-top: 0px">&nbsp;</p>

<p data-xf-p="1" style="margin-bottom: 0px;margin-top: 0px"><strong style="font-weight:700">　　3、天線式</strong></p>

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<p data-xf-p="1" style="margin-bottom: 0px;margin-top: 0px"><strong style="font-weight:700">　　STEP1</strong></p>

<p data-xf-p="1" style="margin-bottom: 0px;margin-top: 0px">&nbsp;</p>

<p data-xf-p="1" style="margin-bottom: 0px;margin-top: 0px">跪坐姿，雙手合十放於向前，挺胸收腹。</p>

<p data-xf-p="1" style="margin-bottom: 0px;margin-top: 0px">&nbsp;</p>

<p data-xf-p="1" style="margin-bottom: 0px;margin-top: 0px"><strong style="font-weight:700">　　STEP2</strong></p>

<p data-xf-p="1" style="margin-bottom: 0px;margin-top: 0px"><a href="https://17tengsu.com.tw/product/meiguodshui/" style="background-color: transparent;text-decoration: none" target="_blank" rel="noopener"><u>日本興奮劑</u></a><span>&nbsp;</span><a href="https://17tengsu.com.tw/product/meiguodshui/" style="background-color: transparent;text-decoration: none" target="_blank" rel="noopener"><u>美國D水</u></a><span>&nbsp;</span><a href="https://17tengsu.com.tw/product/kpmyinzhi/" style="background-color: transparent;text-decoration: none" target="_blank" rel="noopener"><u>日本淫汁</u></a><span>&nbsp;</span><a href="https://17tengsu.com.tw/product/ssi/" style="background-color: transparent;text-decoration: none" target="_blank" rel="noopener"><u>日本潮吹</u></a><span>&nbsp;</span><a href="https://17tengsu.com.tw/product/moguitianshi/" style="background-color: transparent;text-decoration: none" target="_blank" rel="noopener"><u>魔鬼天使催情液</u></a><span>&nbsp;</span><a href="https://17tengsu.com.tw/product/mima/" style="background-color: transparent;text-decoration: none" target="_blank" rel="noopener"><u>瀰漫之夜</u></a><span>&nbsp;</span><a href="https://17tengsu.com.tw/product/mima/" style="background-color: transparent;text-decoration: none" target="_blank" rel="noopener"><u>惡魔丘比特</u></a>&nbsp;<span>&nbsp;</span><a href="https://17tengsu.com.tw/product/rush/" style="background-color: transparent;text-decoration: none" target="_blank" rel="noopener"><u>RUSH</u></a><a href="https://17tengsu.com.tw/product/yidixiaohun/" style="background-color: transparent;text-decoration: none" target="_blank" rel="noopener"><u>一滴銷魂</u></a><span>&nbsp;</span><a href="https://17tengsu.com.tw/product/ghb/" style="background-color: transparent;text-decoration: none" target="_blank" rel="noopener"><u>乖乖水</u></a><span>&nbsp;</span><a href="https://17tengsu.com.tw/product/kayan/" style="background-color: transparent;text-decoration: none" target="_blank" rel="noopener"><u>卡宴催情春藥</u></a><span>&nbsp;</span><a href="https://17tengsu.com.tw/product/shunvkexing/" style="background-color: transparent;text-decoration: none" target="_blank" rel="noopener"><u>日本淑女剋星精華素</u></a><span>&nbsp;</span><a href="https://17tengsu.com.tw/product/ghb/" style="background-color: transparent;text-decoration: none" target="_blank" rel="noopener"><u>GHB</u></a><span>&nbsp;</span><a href="https://17tengsu.com.tw/product/moguitianshi/" style="background-color: transparent;text-decoration: none" target="_blank" rel="noopener"><u>催情水</u></a><span>&nbsp;</span><a href="https://17tengsu.com.tw/product/kayan/" style="background-color: transparent;text-decoration: none" target="_blank" rel="noopener"><u>卡宴春藥</u></a><span>&nbsp;</span><a href="https://17tengsu.com.tw/product/meiguodshui/" style="background-color: transparent;text-decoration: none" target="_blank" rel="noopener"><u>女性春藥</u></a></p>

<p data-xf-p="1" style="margin-bottom: 0px;margin-top: 0px">雙手往外張開，掌心相對，頭部往上仰，上身略往後傾。</p>

<p data-xf-p="1" style="margin-bottom: 0px;margin-top: 0px">&nbsp;</p>

<p data-xf-p="1" style="margin-bottom: 0px;margin-top: 0px"><strong style="font-weight:700">　　STEP3</strong></p>

<p data-xf-p="1" style="margin-bottom: 0px;margin-top: 0px">&nbsp;</p>

<p data-xf-p="1" style="margin-bottom: 0px;margin-top: 0px">雙手握拳，繼續往後伸展，上身繼續往後傾，做伸懶腰的動作。</p>

<p data-xf-p="1" style="margin-bottom: 0px;margin-top: 0px">&nbsp;</p>

<p data-xf-p="1" style="margin-bottom: 0px;margin-top: 0px"><strong style="font-weight:700">　　STEP4</strong></p>

<p data-xf-p="1" style="margin-bottom: 0px;margin-top: 0px">&nbsp;</p>

<p data-xf-p="1" style="margin-bottom: 0px;margin-top: 0px">雙手在背後放下，雙手反向相握，頭部方向，身體擺正。</p>

<p data-xf-p="1" style="margin-bottom: 0px;margin-top: 0px">&nbsp;</p>

<p data-xf-p="1" style="margin-bottom: 0px;margin-top: 0px"><strong style="font-weight:700">　　STEP5</strong></p>

<p data-xf-p="1" style="margin-bottom: 0px;margin-top: 0px">&nbsp;</p>

<p data-xf-p="1" style="margin-bottom: 0px;margin-top: 0px">上身往前傾，頭部低下，盡量使頭頂貼地，雙手指向天花板。</p>

<p data-xf-p="1" style="margin-bottom: 0px;margin-top: 0px">&nbsp;</p>