How to Do an Inner Thigh Leg Lift Thighs Workout_如何做跪姿后抬腿

 注意这一点，你就能做好跪姿后抬腿

00:00:04-00:00:07

大家好，我是蕾拉，今天要展示的是如何做跪姿后抬腿。

Hey. I'm Layla and I'm going to show you the kneeling leg lift.

00:00:07-00:00:38

首先，你要趴在你的垫子或地板上，你想趴哪就趴哪，起始动作是四肢朝地，要注意的是你的肩膀要和手腕在一条直线上，臀部在膝盖的上方，从我们的左脚开始，将左脚伸出去，然后从这个姿势开始做抬脚动作，像这样把脚往上抬，再放下，上抬，放下，上抬，放下。

So, you're going to be down on your mat or floor, wherever you want to be. We're going to start off kneeling on our hands and knees.You're going to make sure that your shoulders are aligned with your wrists in this positioning and your hips are over your knees here.So, we're going to start off with the left leg. We're going to take the left leg out to the side and we're just going to do a leg lift out to the side from here.So, you're going to bring that leg up, down. Just like this. Up and down. Up and down.

00:00:38-00:01:00

这个动作的要领是你的大部分重心要放在左侧身体，如果抬的是左腿，很多人会把重心放在相反侧，这样反而会降低腿部运动的效果，所以，如果你想锻炼自己左边的臀肌，臀部，也就是这个位置需要得到锻炼，所以要确保自己的大部分重心在身体的左侧。

So, in this position you really want to be sure to keep most of the weight on the left side of your body if you're working the left leg. The tendency is for most people to bring their body weight to the opposite side which is going to take the tension off the leg that you're working. So, you want to keep the tension focused on the glut, the hip area. Right here. This is all that's working. So, make sure you keep most of the weight on the left side of your body. 

00:01:00-00:01:40

如果你正在抬左腿, 抬脚，再放下抬脚，放下，像这样, 我的建议是如果你没有办法把重心放在左侧, 那你就把双手放在一起，然后再抬腿, 这样的话就能够锻炼到臀肌, 也就是你想锻炼的那一侧臀部, 另外一边也是一样, 将两只手同时放在另一边, 然后做右腿的抬腿动作, 抬起，放下，就像这样, 这个动作能够锻炼臀部和臀肌位置, 以上就是跪姿抬腿的要领.

 if you're working the left leg. Take that leg up and down. Up and down. Just like that.A tip that I give. If this is too hard to keep the weight on the left side, just place both hands together and same thing. Just so that the tension remains on the glut and the hip area of the leg that you're working.And then same thing thing other side. Take those hands over to the other side. You're going to take that leg up and down. Up and down. Just like that. And this exercise really targets the hip and the glut area here.And that's how you do a kneeling leg lift.


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