在做较为激烈的运动前，比如跑步等。做一下热身运动可以更好的锻炼，也可以让身体可以更好的为接下来的运动预热。适当的热身可以使心脏供血增加，加速血液循环、增加肌肉的弹性，防止激烈运动时肌肉受伤、增加关节的润滑等。
运动前的热身，主要是动态拉伸，比如开合跳。还有之后的髂腰肌拉伸和大腿的拉伸。斜方肌的拉伸，关节的活动等。也别忘记了运动后的静态拉伸，放松肌肉。
今天介绍的臀部后踢腿和前几天介绍的一样也是一个锻炼臀部肌肉的动作。
在瑜伽垫上先做一个俯卧撑的起始动作，但不同的是膝盖着地并抬起小腿使之与大腿呈90度垂直，然后抬起左腿使大腿与背部在同一线上稍作停留，但小腿和大腿仍保持垂直，注意感受臀大肌的拉伸，反复几次后再换右腿。
运动过程中要注意安全！本文只是简单介绍仅供参考，并非指导意见。详细运动方法及注意事项可咨询专业人士！
Picture from Pixabay
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