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主な目的や効果
臀部から太ももの裏側の筋肉を強化し、背面のコアの活性化をします。
両足で
シングルレッグ・スパインヒップリフト
片足でやる場合は太ももが平行になるようにしましょう。
エクササイズのやり方
床に仰向けになり、膝を立て、足の下にバランスディスクを入れます。
体幹部を緊張させながら、お尻を持ち上げ降ろす動作を繰り返します。
回数
5〜15回
セット数
2〜3セット
スネの骨が床と水平になるようにするとお尻に効きやすくなります。
腰が反り過ぎたり、丸まり過ぎたりしないように注意しましょう。
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