17 分鐘高強度臀腿運動 只需一個啞鈴 在家就可以練！2024燃脂系列
動態暖身Warm up
高腳杯深蹲 Goblet squat
啞鈴擺盪 DB swing
深蹲+肩推Squat and press
深蹲+肩推 Squat and press
啞鈴單邊硬舉 Single deadlif
後跨步蹲 + 二頭彎舉 Reverse lunge +curl
彩虹跨步蹲 Rainbow lunge
換腳
啞鈴側蹲停頓 右DB Side lunge pulses
啞鈴側蹲停頓 左DB Side lunge pulses
寬站深蹲+踮腳 Wide stance squat + tiptoe
單邊啞鈴挺舉 Single DB Squat clean
單邊啞鈴挺舉 Single DB Squat clean
啞鈴深蹲跳 DB squat jump
青蛙臀推 Frog pump
單腳臀推 Single leg thrust
單腳臀推 Single leg thrust
Small pulses glute bridge
Stretch
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