居家翹臀不粗腿Build Glutes｜4-Min Bio-Hack Routine #homeworkout ‪@IrisArvia‬

盲目深蹲容易讓大腿前側代償？Day 1 利用織物阻力帶的外展張力，精準激活臀大肌與臀中肌，建立髖關節穩定度，打造臀部線條而不增加大腿負擔！ Squats bulging your thighs? Day 1 uses resistance band tension to specifically target and activate your glutes while ensuring hip stability. Build shaped glutes without unwanted thigh strain! 【訓練菜單】 45s Work / 15s Rest 4 Beginner Exercises / 4 個初階動作 Difficulty: ⭐ 0:00 Intro 0:29 Warm up 0:55 深蹲 | Squat Hold 1:55 阻力帶滑行 | Skater Walk 2:55 硬舉 | RDL 3:55 分腿蹲 | Split Squat 4:43 Outro 覺得這支影片實用的話，請幫我按讚分享！ Subscribe: 訂閱頻道，每週獲得新的居家訓練與生活靈感。 🔥 追蹤我的飲食與健身建議： Instagram:   / iris.arvia   Follow me on Instagram for more fitness and nutrition tips! Disclaimer: 請量力而為，運動前記得暖身。若有受傷請先諮詢醫療專業建議。Listen to your body. Consult a professional if you have any pre-existing injuries.