是去家门口的健身房哑铃训练计划好还是买哑铃在家练

一般上班族的朋友,快节奏的工作也许会令你无暇顾及已经开始走形的身体,更加无法关心自己已经亚健康的状态...
一般上班族的朋友,快节奏的工作也许会令你无暇顾及已经开始走形的身体,更加无法关心自己已经亚健康的状态...
一般上班族的朋友,快节奏的工作也许会令你无暇顾及已经开始走形的身体,更加无法关心自己已经亚健康的状态...
一般上班族的朋友,快节奏的工作也许会令你无暇顾及已经开始走形的身体,更加无法关心自己已经亚健康的状态...
一般上班族的朋友,快节奏的工作也许会令你无暇顾及已经开始走形的身体,更加无法关心自己已经亚健康的状态...
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引体向上和仰卧起坐以及俯卧撑影响身高吗?...&&&新闻热线:021-
健身神器!一对哑铃让你在家也可以练遍全身
&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp健美健身&nbsp&nbsp&nbsp&nbsp哑铃是公认的健身神器,特别是在家锻炼的朋友,一对哑铃在家就可以练全身。&nbsp&nbsp&nbsp&nbsp接下来分享一份家庭哑铃健身训练计划。练习朋友们根据训练水平,按照以下个动作去做,建议每周练习3次。具体动作如下:&nbsp&nbsp&nbsp&nbsp动作1:&nbsp&nbsp&nbsp&nbsp单脚直立哑铃弯举&nbsp&nbsp&nbsp&nbsp4-6组*8-12RM&nbsp&nbsp&nbsp&nbsp主要锻炼:手臂肱二头肌&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp动作2:&nbsp&nbsp&nbsp&nbsp直立反向甩铃&nbsp&nbsp&nbsp&nbsp4-6组*8-12RM&nbsp&nbsp&nbsp&nbsp主要锻炼:肩部和腹部&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp动作3:&nbsp&nbsp&nbsp&nbsp单臂哑铃侧平举&nbsp&nbsp&nbsp&nbsp4-6组*8-15RM&nbsp&nbsp&nbsp&nbsp主要锻炼:肩部三角肌中束&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp动作4:&nbsp&nbsp&nbsp&nbsp俯身哑铃臂屈伸&nbsp&nbsp&nbsp&nbsp4-6组*8-12RM&nbsp&nbsp&nbsp&nbsp主要锻炼:手臂肱三头肌&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp动作5:&nbsp&nbsp&nbsp&nbsp相扑蹲哑铃提拉&nbsp&nbsp&nbsp&nbsp4-6组*8-12RM&nbsp&nbsp&nbsp&nbsp主要锻炼:腿部、肩部、斜方肌&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp动作6:&nbsp&nbsp&nbsp&nbsp哑铃后箭步蹲&nbsp&nbsp&nbsp&nbsp4-6组*8-12RM&nbsp&nbsp&nbsp&nbsp主要锻炼:腿部&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp动作7:&nbsp&nbsp&nbsp&nbsp哑铃宽距深蹲&nbsp&nbsp&nbsp&nbsp4-6组*8-12RM&nbsp&nbsp&nbsp&nbsp主要锻炼:腿部和臀部&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp动作8:&nbsp&nbsp&nbsp&nbsp哑铃负重硬拉&nbsp&nbsp&nbsp&nbsp4-6组*8-15RM&nbsp&nbsp&nbsp&nbsp主要锻炼:下背部(转自波派健身微信公众号)&nbsp&nbsp&nbsp&nbsp
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健身神器!一对哑铃让你在家也可以练遍全身
日 14:26 来源:新浪体育
&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp健美健身&nbsp&nbsp&nbsp&nbsp哑铃是公认的健身神器,特别是在家锻炼的朋友,一对哑铃在家就可以练全身。&nbsp&nbsp&nbsp&nbsp接下来分享一份家庭哑铃健身训练计划。练习朋友们根据训练水平,按照以下个动作去做,建议每周练习3次。具体动作如下:&nbsp&nbsp&nbsp&nbsp动作1:&nbsp&nbsp&nbsp&nbsp单脚直立哑铃弯举&nbsp&nbsp&nbsp&nbsp4-6组*8-12RM&nbsp&nbsp&nbsp&nbsp主要锻炼:手臂肱二头肌&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp动作2:&nbsp&nbsp&nbsp&nbsp直立反向甩铃&nbsp&nbsp&nbsp&nbsp4-6组*8-12RM&nbsp&nbsp&nbsp&nbsp主要锻炼:肩部和腹部&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp动作3:&nbsp&nbsp&nbsp&nbsp单臂哑铃侧平举&nbsp&nbsp&nbsp&nbsp4-6组*8-15RM&nbsp&nbsp&nbsp&nbsp主要锻炼:肩部三角肌中束&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp动作4:&nbsp&nbsp&nbsp&nbsp俯身哑铃臂屈伸&nbsp&nbsp&nbsp&nbsp4-6组*8-12RM&nbsp&nbsp&nbsp&nbsp主要锻炼:手臂肱三头肌&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp动作5:&nbsp&nbsp&nbsp&nbsp相扑蹲哑铃提拉&nbsp&nbsp&nbsp&nbsp4-6组*8-12RM&nbsp&nbsp&nbsp&nbsp主要锻炼:腿部、肩部、斜方肌&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp动作6:&nbsp&nbsp&nbsp&nbsp哑铃后箭步蹲&nbsp&nbsp&nbsp&nbsp4-6组*8-12RM&nbsp&nbsp&nbsp&nbsp主要锻炼:腿部&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp动作7:&nbsp&nbsp&nbsp&nbsp哑铃宽距深蹲&nbsp&nbsp&nbsp&nbsp4-6组*8-12RM&nbsp&nbsp&nbsp&nbsp主要锻炼:腿部和臀部&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp动作8:&nbsp&nbsp&nbsp&nbsp哑铃负重硬拉&nbsp&nbsp&nbsp&nbsp4-6组*8-15RM&nbsp&nbsp&nbsp&nbsp主要锻炼:下背部(转自波派健身微信公众号)&nbsp&nbsp&nbsp&nbsp107426 人聚集在这个小组
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背部肌肉锻炼最佳方案。Jess重点强调意念集中,这点对于背部肌肉锻炼是有难度的,但也至关重要。为防止过大的负重导致动作变形,从而影响到意念集中,Jess建议用较轻的重量
无器械自重训练计划。4天训练+1天休息=5天1个循环,一个月31天,6个循环下来,你会看到不同!(男女通用,可以根据改变动作降低难度)。
健身半年效果,健身计划因人而已,不必去刻板的模仿他人的,计划都是不断摸索出来的。
健身期间的饮食要注意这5点。应该避免在运动前15~45分钟时摄入糖,而应该在运动之前立即摄入糖,因为这样就不会导致反弹性的低血糖反应。
男人健身练腿的5大好处。很多不练腿的人其实知道练腿的好处,其实最重要的一个训练日就是 Leg day ,如果一周只有一次训练的机会,那么你要毫不犹疑的献给练腿。

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