![宅在家不用器材也能健身！好萊塢女星瘋傳的「酒瓶」瘦身操，5分鐘趕走腋下掰掰肉]({"default":{"load":"default","w":"80","h":"42","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/BB13fWnH.img?h=419&w=799&m=6&q=60&o=f&l=f&x=1003&y=237"},"size3column":{"load":"default","w":"62","h":"33","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/BB13fWnH.img?h=327&w=624&m=6&q=60&o=f&l=f&x=1003&y=237"},"size2column":{"load":"default","w":"62","h":"33","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/BB13fWnH.img?h=327&w=624&m=6&q=60&o=f&l=f&x=1003&y=237"}})
![]({"default":{"load":"default","w":"80","h":"42","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/BB13fWnL.img?h=419&w=799&m=6&q=60&o=f&l=f"},"size3column":{"load":"default","w":"62","h":"33","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/BB13fWnL.img?h=327&w=624&m=6&q=60&o=f&l=f"},"size2column":{"load":"default","w":"62","h":"33","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/BB13fWnL.img?h=327&w=624&m=6&q=60&o=f&l=f"}})
在家宅太久，是不是也覺得手臂掰掰肉越來越猖狂，腰間上的小腹大到快掉出來了呢？最近防疫期間歐美超模、好萊塢名人去不了健身房，紛紛在家裡做起居家塑身運動，不只生活小物都能變健身器材，就連酒瓶都能拿來雕曲線！酒鬼也瘋瘦身！好萊塢女星超狂「酒瓶」減肥操，每天5分鐘就能趕走腋下掰掰肉。
延伸閱讀 : 新一代完美老公！山下智久自製營養「水果水」，男神公開養顏食譜原來是靠這「三種果」
酒鬼也瘋瘦身！
![]({"default":{"load":"default","w":"80","h":"42","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/BB13fYOD.img?h=419&w=799&m=6&q=60&o=f&l=f&x=748&y=110"},"size3column":{"load":"default","w":"62","h":"33","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/BB13fYOD.img?h=327&w=624&m=6&q=60&o=f&l=f&x=748&y=110"},"size2column":{"load":"default","w":"62","h":"33","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/BB13fYOD.img?h=327&w=624&m=6&q=60&o=f&l=f&x=748&y=110"}})
提到酒儂編的眼睛就亮了起來 ~ 宅在家太久，一不小心身材就走了樣 ~ 甚至趴踢聚會一多猖狂的腰間肉、掰掰袖就通通跑出來！酒鬼注意啦，那些喝完的酒瓶先別急著丟，裝了水妳還能把它當成健身小道具！宅在家不敢上健身房，不論是喜歡溫和瑜珈，還是強效重訓的女孩，這幾招「酒瓶」塑身操，都能替妳趕跑身上的惱人贅肉。
延伸閱讀 : 維密天使的魔鬼瘦身餐！比抽脂還有效「DIY綠色神仙飲」，一週就能吃出馬甲線是真的！
歐美超狂「酒瓶」減肥操
入門式抬舉
![]({"default":{"load":"default","w":"80","h":"42","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/BB13fRMh.img?h=419&w=799&m=6&q=60&o=f&l=f&x=600&y=105"},"size3column":{"load":"default","w":"62","h":"33","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/BB13fRMh.img?h=327&w=624&m=6&q=60&o=f&l=f&x=600&y=105"},"size2column":{"load":"default","w":"62","h":"33","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/BB13fRMh.img?h=327&w=624&m=6&q=60&o=f&l=f&x=600&y=105"}})
第一招入門式，首先準備好兩瓶玻璃罐材質的酒瓶，並裝好水，接著以與肩同寬的站姿，搭配酒瓶做抬舉的動作，在頻率上，建議搭配緩慢呼吸，腹部用力、雙臂緊貼身軀，每次抬舉10下轉面。這招不僅僅會訓練到上臂肌肉，對於雕塑背部曲線與上胸也很有效果喔 ~
延伸閱讀 : 凍齡女神孫藝珍竟是TRX職業教練！5招超甩肉核心瘦身運動，在家也能練出模特身材
進階式抬舉
![]({"default":{"load":"default","w":"80","h":"42","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/BB13fV0L.img?h=419&w=799&m=6&q=60&o=f&l=f&x=919&y=122"},"size3column":{"load":"default","w":"62","h":"33","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/BB13fV0L.img?h=327&w=624&m=6&q=60&o=f&l=f&x=919&y=122"},"size2column":{"load":"default","w":"62","h":"33","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/BB13fV0L.img?h=327&w=624&m=6&q=60&o=f&l=f&x=919&y=122"}})
接著第二招，把酒瓶當作健身握推器材，將雙臂微微抬起由外往逆伸展、拉推，切記手部有保持平衡，並以上臂作為施力點，搭配呼吸持續20下即可放鬆，這招坐起來雖然累人，不時還會手抖，但過程中核心的施力與臀部用力，對於上半身線條的雕塑都很有感呢！
平舉呼吸
![]({"default":{"load":"default","w":"80","h":"42","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/BB13fYOP.img?h=419&w=799&m=6&q=60&o=f&l=f&x=661&y=219"},"size3column":{"load":"default","w":"62","h":"33","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/BB13fYOP.img?h=327&w=624&m=6&q=60&o=f&l=f&x=661&y=219"},"size2column":{"load":"default","w":"62","h":"33","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/BB13fYOP.img?h=327&w=624&m=6&q=60&o=f&l=f&x=661&y=219"}})
第三招可說是酒瓶健身操裡最累的動作 ~ 首先藉著酒瓶的重量將雙臂展開，同時上下抬舉，搭配呼吸每個角度個5下，別看這動作簡單，坐起來連蝴蝶袖都在抖呢！不過在施力點上也要小心，記得以上臂作為施力，切勿以手腕來運動，才不會受傷！
Source : bellaMUMMA、W Magazine
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