江疏影大幂幂关晓彤都痴迷腿精人设,那是因为一不小心这里就胖啊!

连女明星都陷入“一胖胖肚子,上半身基本靠遮”的时尚怪圈了?没事,老编教你的这几招靠谱~

贵圈女明星真的都痴迷于腿精人设,除了之前大家非常熟悉的大幂幂,娜扎,新晋腿精江疏影也开始霸屏。除了腿细且直,皮肤雪白雪白的江江,从小练习形体的,体态也快赶超诗诗,实名羡慕。不过,藏在衣服里的小秘密,还是被老编发现了呢。

看江江的私服,几乎都是露腿的,尤其是现在夏天了,标配就是高腰短裤

Fashion, Snapshot, Street fashion, Fashion design, Event, Footwear, Eyewear, Waist, Jeans, Fashion model,

Clothing, Leg, Fashion, Thigh, Shorts, Shoulder, Human leg, Human body, Footwear, Waist,

最近切合世界杯,来了一场“足球宝贝”,虽然穿着足球袜,但这俩又白又直的腿实在比足球抢眼。

White, Clothing, Fashion, Leg, Snapshot, Footwear, Pink, Knee, Joint, Shoulder,

很多人都说这是精修图,是的,老编也觉得。所以来一个动态江江辟个谣。满屏大长腿,还灵活跳舞,实名Pick。

Style, Pink, Magenta, Purple, Street fashion, Fashion design, Active pants,

翻遍一年四季的街拍,江江的腿基本没毛病。但是,随着温度的上升,一件一件衣服开始脱了,老编发现,江江走腿精人设“实属无奈”。毕竟人家体态虽好,但并没有天鹅臂

Fashion, Fashion model, Fashion show, Fashion design, Runway, Haute couture, Event, Dress, Model,

Stage, Performance, Fashion, Performance art, Event, Dancer, Dress, Performing arts, Concert dance, Fashion design,

每年都会有一些女明星晒马甲线,江江身为运动品牌代言人,却只能晒自己的小肚子

Sleeve, Collar, Plaid,

Clothing, Fashion, Event, Waist, Fashion design,

无独有偶,贵圈痴迷腿精人设的女明星,都陷入一胖胖肚子,上半身基本靠遮的时尚怪圈

Face, Facial expression, Forehead, Head, Eyebrow, Chin, Nose, Cool, Collage, Jaw,

杨幂

第一腿精大幂幂的名号大家不会质疑了吧。真的,老编很希望有一天她能把腿包起来,毕竟这一年四季露腿,老了很怕关节炎什么的。

以及穿着这么厚的毛衣,在38℃的上海参加竞刊活动,实力心疼。

Fashion model, Clothing, Black, Fashion, Shoulder, Leg, Photo shoot, Joint, Thigh, Footwear,

其实走腿精人设大幂幂也是“无可奈何”,大热天穿毛衣,还不是因为有囊肉(拜拜肉)烦恼

Performance, Talent show,

Facial expression, Newscaster, News, Newsreader, Television presenter, Television program, Spokesperson, Speech, Performance,

除了囊肉以外,大幂幂的肚子,也总是出卖她的腿精人设。看下图,不说我还以为怀了糯米2号呢。

Music artist, Stage, Singer, Performance, Musician, Drinking, Drink,

古力娜扎

见过娜扎真人的老编,实名安利她的腿,比例协调长度完美,曾经一度成为ELLEfit盘点的腿精第一名

White, Clothing, Dress, Shoulder, Product, Fashion, Beauty, Fashion design, Leg, Fashion model,

在JBL品牌大使的官宣发布会上,娜扎实力秀了一波美腿。

Coat, Jacket, Blazer, Carpet, High heels, Stage, Fashion design, Premiere,

Standing, Fashion, Architecture, Design, Room, Photography, Interior design, Window, Pattern, Daylighting,

不过,在今年的电影节红毯上,娜扎却被批胖成少妇。老编仔细看,腿没变,其实就是手臂上的囊肉和粗了一圈的腰围比较出戏

Red carpet, Fashion model, Dress, Carpet, Clothing, Shoulder, Flooring, Premiere, Hairstyle, Fashion,

关晓彤

关晓彤算是新一代小花当中,最耳熟能详的腿精了。任何场合都不忘露出她的一米长腿

Fashion model, Clothing, Fashion, Fashion design, Leg, Fashion show, Event, Performance, Thigh, Dancer,

但是关晓彤也是一胖就胖手臂型,这让一米七多的她,看上去壮实不少,与“刘壮实”特别般配。

Red carpet, Singer, Premiere, Dress, Carpet, Performance, Flooring, Fashion design, Event,

Beauty, Performance, Singer, Event, Fashion, Fun, Fashion design, Singing, Dress, Talent show,

Q

为什么女明星也避免不了胖手臂和肚子?

女生囊肉区域(拜拜肉——肱三头肌)天生较弱,日积月累,就会松松垮垮地垂在臂下。

Footwear, Skin, Pink, Leg, Shoe, Arm, Finger, Ballet flat, Joint, Hand,

为了保证人体直立和行动平衡,人的腰腹部本来就容易囤积脂肪。而女生的下腹部易受寒,所以比较起男生,女生的小肚子特别容易突出。

Leg, Room, Furniture, Nap, Bed,

最关键的是,肚子和手臂囊肉区域都是身体不会主动运动的区域,即使平日训练,也非常容易忽视

Cartoon, Facial expression, Nose, Head, Animated cartoon, Text, Line, Cheek, Illustration, Organism,

A

除了减脂,激活薄弱肌肉群是关键!

去健身房调查发现,很多女生训练的终点常在腰,腿这两个区域。往往会忽视肱三头肌和下腹部的核心区域

Chin, Forehead, Black hair, Jaw, Smile,

而现在很多健身私教和工作室,为了迎合社会“腿奴”审美和马甲线趋势,往往也不会强调肱三头肌力量和下腹部减脂的针对训练课程。这也是如今即使你有规律训练计划和有氧作息,也很难做到不胖手臂和肚子

Photograph, Joint, Human leg, Thigh, Muscle, Abdomen, Waist, Trunk, Fashion, Youth,

所以在训练之前,仔细观察自己的身体,着重找到自己肌肉弱(脂肪多)的区域进行针对性调整计划,很关键。

Cartoon, Animated cartoon, Animation, Illustration, Finger, Fictional character,

除此以外,因为肱三头肌和腹部肌肉本来就比较弱,所以在训练时,切勿贪心,可以先从自重训练开始,激活肌肉

激活下腹部肌肉自重训练

Physical fitness, Strength training, Crossfit, Exercise equipment, Shoulder, Arm, Barbell, Joint, Exercise, Circuit training,

▲ 平躺于垫上,双腿并拢伸直抬起,垂直于地面,再放下,保持住不接触地面。一组15次,一次3组。

Arm, Human leg, Wrist, Physical fitness, Exercise, Knee, Active pants, Training, Ankle, Fitness professional,

▲ 双腿垂直地面伸直,前后快速交错,通过分开距离加大难度,控制住双腿不掉落到地面。一组30秒,一次3组。

▲ 双腿伸直,左右快速交错,通过双腿与地面呈现角度变小小加大动作难度,控制住双腿不掉落到地面。一组30秒,一次3组。


Physical fitness, Strength training, Arm, Shoulder, Exercise equipment, Press up, Leg, Exercise, Fitness professional, Joint,

▲ 双手撑地,后背保持挺直。如攀登者一样双脚向前弯曲,切忌撅屁股。一组15个来回,一次3组。


Physical fitness, Games, Pc game, Active pants, Video game software, Photo caption, Shooter game,

▲ 坐在垫子上,双腿弯曲,脚与后背不落地,身体与大腿呈V字形,用腰臀发力做腾空卷腹。一组15次,一次3组。

Weights, Exercise equipment, Shoulder, Kettlebell, Arm, Joint, Leg, Physical fitness, Circuit training, Pilates,

▲平躺于垫上,大腿垂直地面,双腿略弯曲向上延伸。双手抱头向上做卷腹,双手尽量向双脚延伸。一组15次,一次3组。

激活“囊肉”自重训练

▲ 双脚分开与肩同宽,膝盖微屈,双臂横向伸展到最直,肩膀打开不要耸肩。手心向下,从前往后转圈,30个后换方向,从后向前转。

▲ 同样站位,双臂伸直到最大,肩膀打开不要耸肩,手心向下,不要屈肘,手臂整体上下拍打,30个后换成手心向上拍打。

Body of water, Coastal and oceanic landforms, Fun, Water, Photograph, Leisure, Tourism, Ocean, Summer, Vacation,

▲ 膝盖分开与肩同宽呈跪姿,收紧腹部,双臂弯曲90°,向两侧打开到最大后再收回胸前,坚持30个。

Vacation, Physical fitness, Fun, Arm, Water, Summer, Joint, Leisure, Ocean, Sea,

▲ 同样跪姿,双臂向两侧打开后,双手握拳与耳朵平行,随后向上伸直,坚持30个。

▲ 双手分开与肩同宽,手掌撑地,呈平板姿势,脊柱在一条直线上,收紧核心,抬手去拍另一侧肩膀,交替进行,坚持30个(左右算1个)。

Physical fitness, Leisure, Leg, Summer, Vacation, Exercise, Thigh,

▲ 手掌脚掌着地,反向撑起身体,核心收紧,双臂夹紧身体。撑起上身时,双臂与地面垂直,臀部下落时不要触碰到地面,坚持30个。

所以不要痴迷腿精人设啦,身材没有bug,我们才不怕“脱”嘛!

Clothing, Eyewear, Glasses, Vision care, People, Hairstyle, Sleeve, Chin, Forehead, Collar,

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