“滑冰式”动作锻炼到的肌肉

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　　1、the gluteus maximus臀大肌

　　2、hamstring (later)In 腿筋(后)

　　3、the gluteus medius muscle臀中肌

　　4、gluteal muscleIn 臀小肌

　　5、unit four bicepsIn 股四头肌

　　6、the medial leg muscle腿内侧肌

　　二、 "skating" action.“滑冰式”动作详解

　　1、advantage 优点

滑冰姿势紧实腿部肌肉

　　When making a skating posture, in order to maintain body balance, forward bent legs will try to squeeze the thigh muscles, stretch the leg will try to stretch the muscles of the thigh, usually stored in leg fat you in this "and a" start to burn.In addition, the abdomen and hips will also receive training in this action, tense.

　　当做出滑冰的姿势时，为了保持身体平衡，前弯的腿会尽力紧缩大腿处肌肉，后伸的腿则会尽量地伸展大腿肌肉，平时储存在腿根的脂肪就会在这“一伸一紧”中开始燃烧。另外，腹部和臀部也会在这个动作中得到锻炼，变得紧实。

　　2、Action steps 动作步骤

　　The first step: natural standing, hands light akimbo; the center of gravity of the body all moved to the right leg, left leg slightly raised, only big toes touch the ground to maintain body balance; the left knee is slightly bent.

　　第一步：自然站立，双手轻叉腰;将身体重心全部移到右腿上，左脚稍微抬起，只用大脚趾轻触地面维持身体平衡;左膝随之略弯。

　身体重心全部移到右腿上

　　The second step: the chest and abdomen, shoulders relaxed; focus on the taut abdomen, will think of it as the center of the body and the pivot.

　　第二步：挺胸收腹，肩膀放松;将注意力集中在绷紧的腹部，将它想成身体的中心和支点。

　　The third step: the right knee bent down, while the left leg backward slide out; note left not firmly on the ground, at the rear of the bottom remains only the toe, feel like toe on the floor has drawn a backward linear; stop toes pointed out.

　　第三步：右膝下弯，同时左腿向后滑出;注意左脚不要结实地踩在地上，在后滑的过程中仍旧保持只有脚趾触底，感觉好像用脚趾在地板上画出了一道向后的直线;停下时脚尖向外。

　右膝下弯

　　The fourth step: to recover the left leg back to the starting position, pay attention to, to use the inner thigh muscles rather than the waist strength back legs, a leg "pull" coming back feeling; the waist with the back legs and raised naturally, not to carry the waist, after receiving a leg.

　　第四步：收回左腿回到起始位置，注意，要用大腿内侧的肌肉而不要用腰的力量收回腿部，有一种把腿“拽”回来的感觉;腰要随着腿的回来而自然抬起，不要先抬腰，后收腿。

　　The fifth step: left leg is fully retracted, body balance, changing right leg after sliding.The left the right leg of each sliding backwards once referred to as a group of words, this action a week to do 2-3 times, every time 12-20 group after a break of 1 minutes, then do 12-20 group

　　第五步：左腿完全收回，身体平衡后，换右腿做后滑步。

　　将左腿右腿各向后滑动一次称为一组的话，这个动作一个星期最好要做2-3次，每次做12-20组后休息1分钟，再做12-20组。

　　注意：

　　1, The front knee not too forward bending knees, when you find the way forward has exceeded the toe, should pay attention to put it back.