2019 「亞洲最美臉孔」第一名Lisa!20吋細腰能把髮帶當腰帶....公開【魔鬼瘦腰】健身飲食菜單

柯夢波丹 COSMOPOLITAN 更新於 2019年11月12日23:26 • 發布於 2019年11月11日10:23 • Ziggy Shih

PHOTO CREDIT: lalalalisa_m

韓國知名女團Blackpink中,除了人間香奈兒Jennie之外,最受矚目的就是新一代的IG女王Lisa!今年22歲的Lisa自泰國,她深邃混血的臉孔、火辣的身材,讓她的一舉一動全都成為女孩追逐討論的焦點,不論是她的奶茶髮色塗鴉美甲私下愛用彩妝還有時髦穿搭,全都引領潮流呀!!

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A post shared by LISA (@lalalalisa_m) on Sep 28, 2018 at 5:38pm PDT

今年Lisa更被美國電影評論網站「TC Candler」所選出「全球百大最帥與最美臉孔」的第一名!此網站以過億的社群資料,根據明星的粉絲數、新聞量和關鍵字…等,加上除了漂亮臉孔之外,所展現出的優雅獨特性、大膽熱情、正面能量…等元素去評估票選出來,所以說Lisa絕對是名符其實呀~

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Coachella Day1?

A post shared by LISA (@lalalalisa_m) on Apr 12, 2019 at 11:33pm PDT

而妳知道Lisa除了天生基因好長的漂亮外,其實她對於自己的身材和保養也都是非常的嚴格,快點讓我們一起來看看.

吃多少動多少

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A post shared by LISA (@lalalalisa_m) on Jul 17, 2019 at 10:25am PDT

Lisa說因為其實每天都要大量的排練,其實運動量對她來說很足夠,對她來說維持身材最簡單的方式就是:吃多少動多少,這樣絕對不會胖.

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??

A post shared by LISA (@lalalalisa_m) on Jul 24, 2019 at 4:40pm PDT

一般來說每天練舞會花3-4個小時,若是演唱會前夕的排練,更會每天花6-7個小時在練舞,所以其實不會特別節食,因為運動量太大了.

直立板單槳衝浪練曲線

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?

A post shared by LISA (@lalalalisa_m) on Jul 25, 2019 at 11:26am PDT

Lisa是直立板單槳衝浪的愛好者,這個運動是結合衝浪與傳統手划槳板的水上運動,能核心肌群的力量,也能讓身體曲線變得更緊緻.

少量多餐

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A post shared by LISA (@lalalalisa_m) on Aug 11, 2019 at 6:05am PDT

Lisa分享雖然每天運動量都非常大,有時候也會覺得很餓,但是千萬不要暴飲暴食,要以少量多餐的方式進食,才不會一次把胃撐大.

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A post shared by LISA (@lalalalisa_m) on Sep 5, 2019 at 1:17am PDT

並且多吃蔬菜水果和補充蛋白質,這樣才能讓身材瘦的勻稱又健康.

腰線運動公開

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A post shared by LISA (@lalalalisa_m) on Sep 9, 2019 at 6:21am PDT

聊到Lisa的身材,能麼能忘了她那知名的20吋細腰,Lisa的腰能把髮帶當腰帶,她的腰圍有可能就是妳的頭圍呀.

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A post shared by LISA (@lalalalisa_m) on Oct 12, 2019 at 5:08pm PDT

而Lisa也曾在綜藝節目上公開她的真實身高體重是:166.5公分/44.7公斤,這樣的身材比例,根本是仙女吧!如果妳也想擁有Lisa的細腰,快點跟著做!

Lisa瘦腰練腹肌動作一: 側平板支撐Side Plank

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HOW TO SIDE PLANK Prep: Circle your wrists to prepare them for pushing down the floor. Activate core by doing a high plank. How to do it: Go into it from high plank. Stack your hips on top of each other. Firmly push down on your whole palm. Push the shoulder down. Find your balance. Engage your core! Regressions: The top foot can be placed on the floor as well. You can also do this on your forearms. This gives you more stability. Benefit: Train side abs. Improve balance. Improve arm strength. #sideplank #absworkoutday #armstrength #balanceworkout #personalcoach #engageyourcore #fitnesstips #fitnessroutine

A post shared by Julia Molnar (@trainermightyjulia) on Nov 10, 2019 at 11:24pm PST

平時做平板支撐我們會面朝地下,側平板支撐的話,就只能用一手作為支撐。腳方面視乎能力,如夠力的話在上面的腳就不碰地,如不夠力的話雙腳也可以打側觸地作支撐。

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Embracing the opportunity to take my yoga practice outdoors into this beautiful part of the world; to not only connect with myself, but to deepen my connection with nature, and totally immerse myself into the very moment ?

A post shared by Carol Merry (@carolmyoga) on Nov 10, 2019 at 9:12pm PST

在上面的手可以放在身旁或舉高。用作支撐的手可以手肘屈曲90度或是伸直手。最初練習時嘗試維持這個動作20-30秒,然後轉另一邊,重覆4-6次。按能力再慢慢將維持動作時間遞增。

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Shoulder & scapula stability + obliques strength & stretch ? . . . #sideplankchallenge #sideplank #sideplankvariation #lateralplank #obliquestrategies #obliqueworkout #scapularstability #shoulderstability #equitness #beequitness #ladyinred?

A post shared by Equitness Agi Falenta (@equitness) on Nov 10, 2019 at 11:08am PST

側平板支撐可有多種變奏,包括加旋轉腰、加臀部升降、加側邊提腿…等,當然難也比只維持側捧式更高,初學者要量力而為。

Lisa瘦腰練腹肌動作二: 單車式捲腹 Bicycle Crunch

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The criss-cross crunch is one of those moves that are constantly done with bad form! So here it is once and for all:⠀ .⠀ -Keep your elbows wide⠀ -Keep neck up high, using abs to lift your upper body⠀ -Fully extend the legs and keep them engaged⠀ .⠀ #POPARMY #POPPILATES

A post shared by Join the POP Army! (@poppilatesofficial) on Sep 8, 2018 at 12:18pm PDT

先仰卧在墊上,雙手枕在頭後或耳旁,然後抬頭至頭部完全離地,準備好後就開始動作。

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Get up, get ready, get active! Time to greet the day with a great full body workout!?? Small steps in the right direction lead to big changes, so head in today and get your workout done!✅ . . #smallstepsbigchanges #healthchoices #healthylifestyle #workoutmotivation #fitnessmotivation #thursday #thursdayworkout #thursdayfitness #thursdaymotivation #abs #abworkout #bicyclecrunches #allen #allentx #mckinney #mckinneytx #collincounty #northdallas #dallassuburbs #dallasfitness

A post shared by Circuit 31 Fitness (@circuit31fitness.tx) on Sep 26, 2019 at 6:34am PDT

左手手肘與提起之右膝嘗試靠近,然後還原,右手手肘與提起之左膝嘗試靠近,然後還原,左右兩邊輪著做。轉動時身體和頭部同時側傾,猶如成對角線般扭轉。

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➖CORE WORKOUT➖ ▪️Do each exercise one after the other for 45 seconds AMRAP ▪️15 seconds rest in between each exercise ▪️Repeat circuit 3 times ? 1. Bird Dog Crunch (3 each side) 2. Slow Tempo Sit Ups 3. Bicycle Crunches 4. V Sit Up 5. Side Plank Crunch (3 each side) 6. V-Hold (hold this one as long as possible) 7. Mountain Climbers Enjoy ? and let me know what you think! . . . . . . . . . . . . . #core #coreworkout #birddog #sideplank #bicyclecrunches #situps #plank #mountainclimbers #fitat57 #fitatanyage #ageisjustanumber #fitforlife #fitness #fitnesslife #fitwomen #fitandstrong #fittravel #travelfit #fitspiration #fitnessmotivation #nevertoooldtolearn #womenwhotrain #weighttrainingwomen #strongerthanyouthink #fitnessinstructor #embraceyourbody #loveyourbody #womensupportingwomen #progressnotperfection #fitandhealthy

A post shared by koula.fitness (@koula.fitness) on Oct 9, 2019 at 1:55am PDT

留意當開始動作後,雙腿不要著地,維持著踏單車般的動作。這個動作可以重覆做30秒為一組,做2-3組。

Lisa瘦腰練腹肌動作三: 俄羅斯式轉體 Russian Twist

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Russian twists! #workout #fitnessgoals #goals #fitness #fitnessmotivation #fitnessgirl #fitgirl #fitgirls #vspink #pinkgrlpwr #pink #adidas #crunchfitness #crunchcountryside #gym #gymmotivation #toned #gymtoswim #florida #exercise #russiantwists #kyphosis #vspinknation #girlswhoworkout

A post shared by Jaimie (@jaimie_fitness00) on Nov 7, 2019 at 9:06pm PST

先坐在墊上,然後上半身挺直並向後躺40度左右,同時雙腿提起離地,腹部收緊以維持姿勢。

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Abs! Even though I dearly love the TRX as my main tool to train my core I think that it's important to incoperate some other movements from time to time! ?P.S: remember to stay hydrated, guys ? #abworkout #coretraining #russiantwists #astrongcoreisahappycore #coreiskey #hamburgfitness #fitnesslover #fitnessinspiration #lovethejourney #lovetheprocess #meridianspa

A post shared by Becca (@fit_becca) on Nov 5, 2019 at 5:15am PST

準備雙手互在胸前並移至左邊,同時上半身跟著轉去左邊,然後還原到中間,雙手和軀幹也移到右邊,再還原到中間。這個動作可以重覆做30秒為一組,做2-3組。想增加難度可以手拿重量

Lisa瘦腰練腹肌動作四: Heel Touch 觸碰腳跟

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Heel touches- lay down in a normal crunch position, knees bent, feet flat on the floor, arms straight to your sides and shoulders raised off the floor. Begin reaching sideways to either heel. While reaching to touch your heel, crunch the upper body slightly forward and bring your shoulders higher off the floor. Keep your shoulders off the floor and add a crunch while your abs engage. #heeltouches #heeltouch #abs #absworkout #absworkoutvideos #workoutathome #workoutathomemom #fit #fitness #lululemon #lululemonleggings #röhnisch #röhnishsweeter #lovelululemon #gym #gymmotivation #fitinspo #fitinspiration #workthatcore #obliquesworkout #fitgirl #personaltrainer #pt #nutritionist #nutrition #nutritioncoach #fitnessinfluencer

A post shared by Nicole Ramstedt (@fitnessbynic) on Sep 25, 2019 at 12:02am PDT

首先平躺在墊上,膝屈曲,腳掌踩地,雙手放在身體兩側。動作開始時,將頭部和肩膊微微離地,收緊腹部,然後軀幹向左方移動直至左手手指可碰到左腳跟,然後還原。

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Do you struggle with lower belly pooch? ? One particularly stubborn part of the body that many people struggle with, particularly women, is the lower abs. While you can’t spot-reduce any one area of the body, performing targeted exercises to tone the muscles in that area may help with body composition and definition. We've compiled a list of the best lower ab #exercises to lose that belly fat ?. LINK IN BIO. . . . . . #abs #absexercise #womenshealth #getinshape #abdominalstrength #abdominalssession #wellme ##healthylife #healthyliving #healthylifestyle #wellness #healthboost #abmuscles #lowerabs #plank #abrollups #burncalories #heeltouch #coreworkout #6pack #instafit #lowerbelly

A post shared by Health & Lifestyle with WellMe (@wellme.social) on Jul 22, 2018 at 9:00am PDT

軀幹再向右方移動直至右手手指可碰到右腳跟,不斷左右重覆動作。這個動作幅度不大,可以重覆做30秒為一組,做2-3組。

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???

A post shared by LISA (@lalalalisa_m) on Nov 3, 2019 at 8:19pm PST

以上四個動作都針對腹斜肌位置,可以加入於平時腹肌訓練動作,不要只做捲腹了。不過如果想有效瘦腰練腹肌,除了運動外也要減少脂肪攝取,才能讓腹部線條更明顯喔!
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