为了正常的体验网站,请在浏览器设置里面开启Javascript功能!

锻炼全身肌肉

2012-04-13 30页 doc 3MB 199阅读

用户头像

is_138542

暂无简介

举报
锻炼全身肌肉锻炼全身肌肉 胸部: 1:俯卧撑:建议30个一组,动作要标准。4组左右。同时可以练到肱三头。 HYPERLINK "http://b58.photo.store.qq.com/http_imgload.cgi?/rurl4_b=8ab6de9dce0d969ad3dcb59cb8b3238d8c8db607a207fbbeb2eaeb60981b1f6da8c189f8103e08af53e9225e8ed4899f952fd6316e848420368550c87edd0edb3cd7ed7a074a28a3e...
锻炼全身肌肉
锻炼全身肌肉 胸部: 1:俯卧撑:建议30个一组,动作要标准。4组左右。同时可以练到肱三头。 HYPERLINK "http://b58.photo.store.qq.com/http_imgload.cgi?/rurl4_b=8ab6de9dce0d969ad3dcb59cb8b3238d8c8db607a207fbbeb2eaeb60981b1f6da8c189f8103e08af53e9225e8ed4899f952fd6316e848420368550c87edd0edb3cd7ed7a074a28a3ec55bd368d210cdedd154d81&a=62&b=58" 2:双臂屈伸:在家可用两个椅子代替,动作如图。 HYPERLINK "http://b61.photo.store.qq.com/http_imgload.cgi?/rurl4_b=8ab6de9dce0d969ad3dcb59cb8b3238ddb1218ced9ff89cc1566823dc77cbfabaad72527f617147dad63390e4277e0d3551ef7aae7d99007216c08ba6c559a11400a7e6df3f130be02d88269170941cc62f55c07&a=62&b=61" 3:平卧哑铃推举,动作如图。重量看自己的情况,一组8-12个 4组。 HYPERLINK "http://b57.photo.store.qq.com/http_imgload.cgi?/rurl4_b=8ab6de9dce0d969ad3dcb59cb8b3238d82ae11c1c80ca8faa1c814b27737edc99229e3b747f83c9902ed4bac35d070ddc84becf5c12fd176d08ed42d3dcf3eb11cadb97b0a5e63d6156162ff350f09efaf42e67b&a=49&b=57" 有条件的可以做上斜推举,主要练到胸肌上部。结合平板推举,每个动作3组。 HYPERLINK "http://b50.photo.store.qq.com/http_imgload.cgi?/rurl4_b=8ab6de9dce0d969ad3dcb59cb8b3238d52d179e5b40ed9dd41f97d677c1f441df26b82629472e86084a3414e44ecb8657b61018eedea7ee09aaf53b46f8091181a7d17538a519955bca00e44145c58f3307fe57a&a=50&b=50" 4:飞鸟,图上是上斜和下斜的,平板也可以。 HYPERLINK "http://b58.photo.store.qq.com/http_imgload.cgi?/rurl4_b=8ab6de9dce0d969ad3dcb59cb8b3238d2b2bc304908779b497f23eb21a8344626fdcd437455e8985eccc806e4407e9d932143eb0b6d5eb43a3ad10d759bac1657aea330c014ceb902db8259f92451b50d2d676c7&a=49&b=58" HYPERLINK "http://b49.photo.store.qq.com/http_imgload.cgi?/rurl4_b=8ab6de9dce0d969ad3dcb59cb8b3238df3bdf35dbe720a3ad8e0ac5558bfa5fb8cb953328874b44a77bad921888cc5da1a3640604f8fa24c2b3bc45675471d9697c2de68c7d80eb7a5eb4e1a8d7042b6412fed9b&a=57&b=49" 背部: 1引体向上,动作如图,可以在家的门框上进行。一组8-12,6组。开始可能会拉不动,但只要坚持,自身的力量增加以后就能做到了。 HYPERLINK "http://b61.photo.store.qq.com/http_imgload.cgi?/rurl4_b=8ab6de9dce0d969ad3dcb59cb8b3238d7ab1bb8fe00a59ceeedf43eb8bfaf85a836af3f54cc4a68e3c31d1714e22c2bbf76f64780aec40a28b4dcd987d1e3f6c938b33e97c6ef3cc569057058be3d00b51d70cf3&a=49&b=61" HYPERLINK "http://b49.photo.store.qq.com/http_imgload.cgi?/rurl4_b=8ab6de9dce0d969ad3dcb59cb8b3238d0d170a96e942e1ac32d4cb2dc9258d46ad683f4094f13a4bb558de7bfbf05382c0b654cf1da427d671e12e20c803ebd42a89bf080f6566fd0000f05ba35f79051c80ed40&a=50&b=49" 2:单臂哑铃划船。 HYPERLINK "http://b58.photo.store.qq.com/http_imgload.cgi?/rurl4_b=8ab6de9dce0d969ad3dcb59cb8b3238da0c6064ccf0ee9fb1faff9a7d8a570c6cf663e161d8bddd86c760014c757a33797f56232fef0fdd30a3b4d7a1f5982c227eaa932a2a8b56d2830c9f436a78a2f510cdb92&a=58&b=58" 肩部: 1:哑铃侧平举。 HYPERLINK "http://b57.photo.store.qq.com/http_imgload.cgi?/rurl4_b=8ab6de9dce0d969ad3dcb59cb8b3238da3d01b902fd25aca3814554359e72f38ba6c693f2d61ab43cf3db87ca5c48f3fe56ffab8888d37c68ded979a04eed89a2331356ac7be4f64a89dae4433c03b52b7e4b4de&a=49&b=57" HYPERLINK "http://b50.photo.store.qq.com/http_imgload.cgi?/rurl4_b=8ab6de9dce0d969ad3dcb59cb8b3238da0526d74eedfa66c5156ad844ee14007f7ac7addead03e8588f8b2b40eaac21f76af8ecacff6ca52ffa7c489dc66b3ecfac97b714f983e7c91d8c71da17702889170d11e&a=61&b=50" 2:俯立哑铃侧平举,结合动作1号动作,每个三组。 HYPERLINK "http://b50.photo.store.qq.com/http_imgload.cgi?/rurl4_b=8ab6de9dce0d969ad3dcb59cb8b3238d280ae61244397e52677b30fe677295ae55fa57f5622e6a8ca6067dd9dc028556ebe74b845749c681bb9f7733de4ab2a5cc876793da6acff905b64f1c8bc77ca0a9d720ef&a=49&b=50" 3:单臂哑铃前平举,双手轮换,一起一落 HYPERLINK "http://b49.photo.store.qq.com/http_imgload.cgi?/rurl4_b=8ab6de9dce0d969ad3dcb59cb8b3238d5363d72206e14b4ec84be878f644d669e63cc1e92b7c058e64c30d5fbe5cd6eaa46b10295b0662c80239c4406c1d47dfb802d3cc8043ed6d2be8a0aaddf8bca5cdf4642b&a=58&b=49" 4:哑铃推举,我感觉单臂效果好 HYPERLINK "http://b58.photo.store.qq.com/http_imgload.cgi?/rurl4_b=8ab6de9dce0d969ad3dcb59cb8b3238d745fed58a4d94dba35c535128c3118231da7adb47a975852acb404900cd0e5842b47edfdeda263fc899471d4be47fe61929a431718fff53ba9b848f10b4348de1c3d3ba2&a=50&b=58" HYPERLINK "http://b58.photo.store.qq.com/http_imgload.cgi?/rurl4_b=8ab6de9dce0d969ad3dcb59cb8b3238d77345b0886dd3caa791d941079dd4b0542a958f57ce9ec587ea21a36968938df196d494771a030f43f2771207c295138d097a95f03fd8fc63f60215d55cbb603cf860a75&a=57&b=58" 5:耸肩提哑铃 HYPERLINK "http://b57.photo.store.qq.com/http_imgload.cgi?/rurl4_b=8ab6de9dce0d969ad3dcb59cb8b3238d8b093eacdf1ecbdd34bcc21a2049bdd4d788a745c18d8045f5ff6a98144757bc3f2ad09dc808af279d718bf61fbff4a1ec14aa0234b823287b58e16d891fcca5c7a0ad79&a=58&b=57" 手臂: 二头肌:单调的二头肌 弯举,弯举,再弯举 HYPERLINK "http://b57.photo.store.qq.com/http_imgload.cgi?/rurl4_b=8ab6de9dce0d969ad3dcb59cb8b3238d4c760a169eae46b27a0c49e781aaf7c57955146169ff49792c48e40741c48578ffd4f1b4c5866ca2d54295bed3b541500a671db98c7448f6c6a62b18eb858ff16c66be1e&a=57&b=57" HYPERLINK "http://b57.photo.store.qq.com/http_imgload.cgi?/rurl4_b=8ab6de9dce0d969ad3dcb59cb8b3238dbe33df9472b4e12311923940169923f85591109575ec607dd0ff3e6c67d461c537448cc7f19d5e8667cd830a1b2c86090f7157e4199ef8d6599c079953cad28803b5ed73&a=58&b=57" 三头肌: 1.仰卧哑铃比屈伸 HYPERLINK "http://b58.photo.store.qq.com/http_imgload.cgi?/rurl4_b=8ab6de9dce0d969ad3dcb59cb8b3238d6851073944306bb600c714aff090455fee63ff9a41abc27c333a3b20ada56eb21eb2a4cc99b8d6d6f8315daf8ed222189387ce5b3548b56fbcc665830122020c051a120e&a=58&b=58" 2.颈后比臂屈伸 HYPERLINK "http://b58.photo.store.qq.com/http_imgload.cgi?/rurl4_b=8ab6de9dce0d969ad3dcb59cb8b3238d0e3905d84a92f91e0e5a73a050011888f66777c1e226ba024a04eab73776f865dd33ad2c04282ca44016813c742651d17e94416977f88ef0b70d5c530f912e84b1b36d9c&a=61&b=58" 3.坐姿颈后臂屈伸 HYPERLINK "http://b49.photo.store.qq.com/http_imgload.cgi?/rurl4_b=8ab6de9dce0d969ad3dcb59cb8b3238dda0deb48099785f23d3a095efde3746b8432652add4bac889620fa58c532a020829ba255c85be0c92a04c7c64069e144e9b042c8c0a15dd039014268c4bb23933e52e615&a=50&b=49" 4.仰姿反屈伸 HYPERLINK "file:///C:/Users/lenovo/AppData/Local/Temp/Wiz/65240b6d-bf52-4327-b18b-62d879b5bb95_0_files/http_imgload[4].jpg" 腿: 1.负重弓步:可以手提哑铃 HYPERLINK "http://b49.photo.store.qq.com/http_imgload.cgi?/rurl4_b=8ab6de9dce0d969ad3dcb59cb8b3238d1209d03c3387ea79f6edf2a7e9a63d777db19fe9730fc66da49aaecf2186ddcda03d43f682901767cad4432f463293d41f49ffadb01b2628e66b8381973df101b2b813ab&a=57&b=49" 2.提哑铃深蹲:图上是杠铃,可以双手提哑铃。 也可以在肩上放一袋子沙来做。 HYPERLINK "http://b50.photo.store.qq.com/http_imgload.cgi?/rurl4_b=8ab6de9dce0d969ad3dcb59cb8b3238d2bd75b9a3ed70b88d52dfc06619d6b3b60a5ae8d416232fba3b6ed6682690a8ce7bb0a67998b5db67104aaca69ca3f71c1c9549d9c141f85ac425003c2a35a14b5ca0d2a&a=49&b=50" 腹部: 1.仰卧起坐:图上有两个姿势,第二个效果比较好,难度也稍微大点。 HYPERLINK "http://b58.photo.store.qq.com/http_imgload.cgi?/rurl4_b=8ab6de9dce0d969ad3dcb59cb8b3238df8ab3010bd0d2888bc36005180c299d8c7d6958e2432a5a2343240d60be07c05631f78f3ad73b9d986e284ec4dd0322cd5ffbc0aab6e62903cf6f28a1bdf4dbf2ac780ea&a=61&b=58" HYPERLINK "http://b49.photo.store.qq.com/http_imgload.cgi?/rurl4_b=8ab6de9dce0d969ad3dcb59cb8b3238df50704ab518e7637036670309dc52677c645e9e3636366706dda8239ce97d5b7a67aee9105a3a73fcdeec1d93ea9e4470b95721809947ad3a752889266a29c5262fc3a41&a=49&b=49" 2.哑铃曲侧: HYPERLINK "http://b49.photo.store.qq.com/http_imgload.cgi?/rurl4_b=8ab6de9dce0d969ad3dcb59cb8b3238df4fbc323086fa2dca83366b2b4b8d600eed41c4547935919b3b4a515ce62e70c204dcf7ad6fd5d6a04712b611867473d6f7e3ed8c7286a37acf55fb324d68fd284d6172a&a=50&b=49" 3.曲腿仰卧起坐: HYPERLINK "http://b50.photo.store.qq.com/http_imgload.cgi?/rurl4_b=8ab6de9dce0d969ad3dcb59cb8b3238d0574cb8389ecc57c13f552d4fd623997af3db481ff470403f7d6450f65557bb80abd3db28078b686a0502e1998a2632b83868b2d73f479016b0df67078316ce780232f5f&a=62&b=50" 4.上举腿,练最下面的腹肌,想练八块腹肌比做动作。图上是上斜,平躺也可以的。这个动作放在最后做。 HYPERLINK "http://b58.photo.store.qq.com/http_imgload.cgi?/rurl4_b=8ab6de9dce0d969ad3dcb59cb8b3238d4e81bc11b0a805bc01bdb676ef8d82ffb4f5f8654ab7074a68ff3575d470c6b6daeef26acd2a569bb549ccf29b2d655564629ae15a62e26ea4500c596a2fc31f20a6f6b9&a=49&b=58"
/
本文档为【锻炼全身肌肉】,请使用软件OFFICE或WPS软件打开。作品中的文字与图均可以修改和编辑, 图片更改请在作品中右键图片并更换,文字修改请直接点击文字进行修改,也可以新增和删除文档中的内容。
[版权声明] 本站所有资料为用户分享产生,若发现您的权利被侵害,请联系客服邮件isharekefu@iask.cn,我们尽快处理。 本作品所展示的图片、画像、字体、音乐的版权可能需版权方额外授权,请谨慎使用。 网站提供的党政主题相关内容(国旗、国徽、党徽..)目的在于配合国家政策宣传,仅限个人学习分享使用,禁止用于任何广告和商用目的。

历史搜索

    清空历史搜索