白瘦直！陆毅娇妻鲍蕾双腿美翻天！

　　[图片中心]白瘦直！陆毅娇妻鲍蕾双腿美翻天！

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　　一、收紧大腿内侧肌肉

　　动作1

　　挺直腰杆站立，双腿并拢，脚后跟紧靠，脚尖尽量向外打开。双手叉腰，挺胸收腹，有意识地把力量集中在骨盆上。

　　动作2

　　在动作1的基础上，慢慢地弯曲膝盖，股关节打开，脚尖和膝盖要朝着同一方向。

　　动作3

　　这套动作重复动作1～动作5共六次，但是做动作3的时候，每一次的动作都会不一样。第一次做3-a，第二次做3-b，第三次做3-c，第四次用另一只脚做3-a，第五次用另一只脚做3-b，第六次用另一只脚做3-c。

　　3-a

　　把弯曲的右脚伸直，脚尖着地，向正前方迈出一小步。注意骨盆不要前后倾倒，要保持挺直的状态。

　　3-b

　　左脚向后伸直，脚尖在身体后方着地

　　3-c

　　右脚伸直，左脚动作不变，右脚在身体右侧伸出，脚尖着地。

　　动作4

　　把伸出的左脚慢慢收回，恢复到双手叉腰，膝盖弯曲，脚后跟相靠，脚尖尽量向外打开，脚尖和膝盖朝着同一方向的动作。

　　动作5

　　伸直双腿站立，拉伸膝盖肌肉，挺胸收腹，端正骨盆。

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