[問題] 啥是練出屁股肉的最好方法
如標題 在下172cm 48kg
由於這過度神秘的BMI值 我的屁股 整個就是沒有肉肉@@
感覺坐在椅子上 椅面都快要被我骨盆的骨頭弄出兩個洞了
感覺骨頭要穿臀而出了說 超級無敵不舒服!!Q皿Q
這陣子 嘗試了幾個網路上 大家說的訓練臀部的方法 但是還是有些疑問 所以來問一下
我有做過 squat lunge 仰臥提臀
據說要練出臀部肌肉 最好的訓練方法是squat 但是我膝蓋有點傷 不敢全蹲
我都只有做到大腿平行地面
聽說 要全蹲 才可以有效訓練到臀部@@ 而且我做完 都只有覺得大腿酸酸 背也有一點酸
臀部 感覺不大
至於lunge我倒是覺得屁屁頗有出力道 在蹲的時候 就頗硬
但是做完之後 酸的程度 沒有很明顯
最後是仰臥提臀 我有在大腿上面放6KG的東西一邊提臀 一次提45秒 大概做3次
做完後 下背部跟臀部交接處就頗酸
雖然頗酸 但是感覺這動作是要練線條 比較難肌肥大@@
請問各位專業的大大 我該專攻哪一項呢@@ 或是姿勢修改一下抑或是做其他動作呢?
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