周冬雨的筷子腿和李菲儿的蜜桃臀都想要,怎么搞?

小编最近被一位自带光芒的小仙女吸引了,来自巴西的Isabela Fernandez今年刚满20岁,高颜值的精致五官仿佛真人芭比。

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只不过是一位“金刚芭比”。

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长着一张可爱萝莉脸的Isabela有着充满肌肉感的身材,尤其是夸张的臀部曲线和强壮的大腿肌肉。

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虽然很多人都喜欢蜜桃臀,但似乎对这样的大腿接受无能?

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毕竟大部分的人理想是,既有挺翘的蜜桃臀,也有纤细的筷子腿,但是事实好像都是相反的?

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我们平常看到的健身网红的照片,那些执着于练蜜桃臀的人必定有强壮的大腿。而且臀部越大越翘,腿部肌肉就越明显。

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臀部“惊世骇俗”的卡戴珊,腿粗的程度也是随着臀部的弧度增大的。

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而我们娱乐圈喜欢小鸟腿的女明星们,无一例外屁股都是扁的。

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周冬雨

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古力娜扎

那么蜜桃臀和筷子腿到底可不可以并存呢?

什么是蜜桃臀?

我们都知道筷子腿是什么,很多娱乐圈里“腿玩年人设”的美腿其实都是筷子腿,腿部纤细、骨头突出、没有任何锻炼痕迹,大小腿连成一条线。

杨幂

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郑爽

但对蜜桃臀的概念并不完全清楚。我们说的蜜桃臀,是靠重量训练增加臀大肌的体积,臀部变翘,臀线变高,比如Isabela的身材对比图,完全就是训练的结果。

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面积大的扁屁股并不是蜜桃臀。对亚洲人来说,一般来说不通过锻炼,大部分人都是“扁屁股”,尤其是一味追求瘦的女明星们。当这些女明星长胖时,臀部不会变翘,而是会横向长肉,同样也是扁的。

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张天爱

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刘亦菲

从侧面看虽然凸出但臀线不明显而且非常靠下的也不是蜜桃臀,那只是脂肪堆积太多,受到地心引力靠下垂的表现。

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范冰冰

而与筷子腿相对、与蜜桃臀最搭的则是蜜大腿,指结实、圆润、拥有明显肌肉线条、仿佛可以挤出蜜来的大腿腿型。

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蜜桃臀是怎么练的?

要练蜜桃臀,光靠屁股大是没用的,必须使臀部变挺变翘。我们看下图臀部肌肉的组成,当你增加臀大肌面积时才能使臀部更加圆润。

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而加强臀中肌、臀小肌则能使臀部更加挺翘。

我们在网上看到很多训练臀部的动作,都是无负重无器械的动作,比如后踢腿、臀桥等,但这些动作顶多只能激活肌肉和矫正形态,却很难增加肌肉量。

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想要加强臀部肌肉练成蜜桃臀,必须靠大重量的训练。所以你会看到,欧美练翘臀的健身网红都是大重量的硬拉和深蹲。在这些训练中,你腿部的肌肉是不可能不参与出力的,不然你的身体也承受不了。

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蜜桃臀和筷子腿不可兼得

所以根据上面训练臀部的方法,在大重量训练的情况下,既想要臀部变翘,又不想大腿变粗,是不可能的。

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而且当你练出了蜜桃臀,臀部肌肉变重,就必须有相应的腿部的力量来承受它的重量。

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但有的人就会问了,我看有的女明星也是既有翘臀又有筷子腿啊!你确定她们的是翘臀吗?那有可能是“假胯宽”,在大腿根部的不自然突起。

比如筷子腿林允儿,假胯宽非常严重,正面看仿佛有翘臀,侧面看还是扁屁股。

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如何练翘臀不粗大腿?

虽然蜜桃臀和筷子腿不能共存,但是我们可以通过改变训练方法和动作发力点,让腿变粗的幅度更小一点,速度更慢一点。

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当你做臀部大重量的负重训练时,注意你的发力点,主要用臀部,减少大腿的参与。怎么才能感觉到发力点呢?当你练习负重深蹲的时候,让你髋部伸动的幅度大于膝盖屈伸的幅度,当你感到臀部变得酸痛,发力就对了,如果你觉得大腿比臀部更酸,就说明大腿肌肉正在变大噢。

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你可以在做负重训练前先靠墙练习一下深蹲姿势,双脚打开与肩同宽,夹紧你的臀部,从头到腰椎都紧贴在墙上,慢慢下蹲直到大腿和地面平行,注意膝盖不要超过脚尖,感受你臀部的酸痛感,再保持这个姿势去做负重训练。

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如果你真的很难找到不同的发力感觉,最好还是找专业的教练在旁边指导,毕竟你也不想因为发力错误,翘臀没练起来,大腿却迅速变粗了吧?

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归根结底,想要同时拥有筷子腿和蜜桃臀是不可能的。不过小编认为,骨节分明的筷子腿其实只是纯瘦,也没有健康的美感,像维密天使一样结实的蜜大腿和翘臀才是我们对性感身材的追求。

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既然鱼和熊掌不可兼得,

那小编还是选性感的蜜桃臀,

对你来说,

筷子腿和蜜桃臀,你选哪个?

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