Yoka Hirayama 平山瑶華 ひらやま ようか on Instagram: "脚上げ力アップの エクササイズ５選✨ ※1時間行うと効果が 期待できます✨ ①内腿活性化トレーニング 脚をかけます✨ 脚の付け根を90度に保つように 脚の付け根を引っ張ります✨ 脚の付け根が緩まないように 引っ張り続けましょう✨ お尻が後ろに抜けたり 落ちたりしないように 軸脚の付け根で床を押すように 下にしっかり伸ばしましょう✨ お膝を上へ向けて まっすぐ床を押しましょう✨ 上半身が横にずれないように 気をつけ、横の腹筋と軸脚を 意識しながらルルベアップを 行いましょう✨ バーにかけた脚を持ち上げ、 ターンアウトを意識できると 軸脚と上げる脚のコントロール力が身につきます✨ 慣れてきたら手を離して 行いましょう✨ ②セラバンド押し上げ トレーニング 足にセラバンドをかけて 脚を持ち上げます✨ できるだけ体に膝を寄せて 天井を蹴り上げるようにして 踵を押し出します✨ お膝を押し入れるように 伸ばしてしまうと 上手くストレッチできません🥹 踵を押し上げ、 ふくらはぎや内腿の筋肉を ストレッチするように
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