四个练臀动作
帮你打造完美腰臀比
动作一
哑铃臀桥
3-4组*8-12次
（目标：臀大肌）
图片
动作二
弹力带负重直腿硬拉
（目标：臀大肌、大腿后侧、个动下背部）
动作三
负重斜向后撤箭步蹲
（目标：臀大肌、臀中肌、打造腿部）
动作四
哑铃单腿直腿硬拉
（目标：臀大肌、大腿后侧、腰臀下背部）
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