我最喜歡鍛煉臀腿的動作-相撲硬舉 🍑
#相撲硬舉 是複合式訓練動作，意味著可以啟動多個主要肌群！這個動作拿來練臀超棒，但前提是動作要正確👌🏽
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1️⃣雙腳張開（相撲姿勢）站多寬取決於個人髖關節的靈活度及舒適度，然後將腳趾向外轉
2️⃣胸部位於槓鈴的上方，垂直下放雙手抓住槓鈴
3️⃣拉起來之前，將臀部向下坐，挺胸並順勢拉起
4️⃣注意膝蓋是全程朝外的，不要讓他們向內旋轉
5️⃣在頂部用力擠你的臀部，但要確保不要過度伸展，否則會傷害到背部
6️⃣向下放並重複動作
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My FAVORITE exercise ever👉🏽 SUMO DEADLIFTS🙂 Let’s break them down👇🏽
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Sumo deadlifts are a COMPOUND movement, meaning they work multiple major muscle groups!
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They are a PHENOMENAL exercise to build your glutes🍑 but ONLY if you’re doing the exercise properly.
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1️⃣Set up with your feet wide (sumo stance) - “how wide” varies on your hip anatomy, flexibility & comfort. Toes turned outwards
2️⃣Chest right above the bar. As you open up your hips & push your knees OUT, drop straight down & grab the bar
3️⃣Before you even lift the weight, sit back into your hips, bring your chest up & draw your lats down...now lift.
4️⃣PUSH YOUR KNEES OUT THE ENTIRE TIME - do not let them cave-in! This will keep your glutes from engaging in the exercise & wreck your knees
5️⃣At the top, squeeze your glutes! Be sure not to over-extend at the top, it’ll hurt your back.
6️⃣Drop the weight down & repeat!
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draw out meaning 在 [字辨] draw out 的意思- 精華區Eng-Class 的推薦與評價
以下有一小段文章 .
Angelina Jolie has revealed she is not a fan of hugs.
The actress said she found it difficult to talk about
her emotions and hugging people particularly uncomfortable.
Angelina said: "I'm not a hugger. People make fun of me.
It's something that I have a hard time with"
"If someone hugs me, I hold my breath. Snuggling, cuddling,
hugging, crying - all that stuff makes me very uncomfortable...
I've often been accused of not talking about my personal things.
I mean, even with Brad. He usually has to draw something out of me."
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請問在這裡 , draw out 的意思是 ?
我猜 , 是說 .
連他都必須要花很大力氣才能讓我說些什麼 .
意思是連對他我都未必能完全敞開心房 .
是這樣嗎 ?
Thanks.
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