訓練內容 Training Content

1. 臀推 (站立版) Glutes Push (standing position)

2. 臀後踢 Glutes Cable Kick Back

3. 臀側踢 Glutes Side Kick

4. 臀橋 Glutes Bridge

5. 直腿硬拉 Stiff Leg Deadlift / RDL

懶人Pilates：練蜜桃臀不粗腿！初學者瘦腰同時美腿!

ROUND BOOTY & TONED THIGHS PILATES WORKOUT

訓練內容 Training Content

1. 俯臥腿彎舉 Lying Leg Curl

2. 直腿硬拉 Stiff Leg Deadlift/ RDL

3. 臀橋 Glutes Bridge

4. 腿部推舉 Leg Press

4個器械打造蜜桃臀 | 健身初學女孩的臀腿菜單 | 簡單跟着練

Using 4 Machines for Girls Glute and Leg Day Workout • Easy level for Gym Beginner

訓練內容 Training Content

1. 滑輪下拉 Lat Pull Down

2. 硬拉 Deadlift

3. 引體上升 Pull- Ups

4. 坐姿划船 Seated Row

5. 單手側平舉 One Arm Lateral Raise

6. 超級組: 提腿練腹肌+二頭肌 Hanging Leg Raise (super-set: Cable Bicep)

滑輪下拉教學 Lat-Pull Down Tutorial

1.  做滑輪下拉時坐位調較  Seat position

2.  做滑輪下拉時手擺放位置  Hand placing position

3.  操作基本四部曲  Operation

4.  做滑輪下拉注意事項  Precautions

5.  新手必知- 熱身組和正式組重量計算  Learn how to calculate reps and sets

6.  背肌放鬆拉筋 Back stretching 

7.  滑輪下拉錯誤示範  Inappropriate demonstration 

訓練內容 Training Content

1. 捲腹 Crunch

2. 單車式捲腹 Bicycle Crunch

3. 熊爬 Bear Crawl

4. 手碰腳捲腹 Foot to Foot Crunch 

5. 平板支撐棒式 Plank

6. 登山者 Mountain Climber Plank

00:00-00:43 為甚麼沒有夢想中的翹臀 Why Aren't Your Glutes Like Your Dreams?

00:43-01:28 臀部解剖學：臀部成長的基礎 The Anatomy of Glutes: Foundation for Growth

01:28-02:02 最大效率的訓練分配法 Training Splits for Maximum Efficiency 

02:02-02:06 魔法組數 The Magic Number of Sets

02:06-04:25 臀部分類運動以達到最佳效果 Categorizing Glute Exercises for Optimal Growth

04:25-04:42 堅持是關鍵：10週挑戰計劃  Consistency Is Key: A 10-Week Challenge

04:42-05:35 營養：為臀部成長和恢復提供燃料 Nutrition: Fueling Your Body for Growth and Recovery

05:35-07:13 激發你前進的動力 Igniting Your Motivation