最全健身动图教程 训练动作不求人
2016/9/2 管理晨读
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一些基本的训练动作还不会做?锻炼某块肌肉不知道该用哪个动作?这套最全健身训练3D动态图能帮到你。颜色标明发力与受力部位一目了然。从此训练动作不求人!
![](/asp/image.asp?m=0&w=gh_422411c428fb&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/3qicX9KqnEAJzUNYO3KqJJydOIhy2ljjJ7Bm3XobAFvibxAEQqrCykXnzJRGibJKQEn44Nib71ag75nlLAwEWJ5Q3w/640?)
俯卧撑目标肌: 胸大肌 三头肌
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滚轮支点俯卧撑目标肌:上肢肌肉群 腰腹等核心部位
![](/asp/image.asp?m=0&w=gh_422411c428fb&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/L6NmMjxzziawtIIjj6LdFCjnf2Fe4EtbRiaU79ica6iaqTVRsyHb8gFEWH6rmniahTUcfiaBO7uRBoia3zmgeq1a3Qaxw/0?)
俯身哑铃飞鸟目标肌:三角肌后束 背部肌群
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平板卧推目标肌:胸部肌群 三角肌
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上斜哑铃夹胸目标肌:肩袖肌群 胸大肌
![](/asp/image.asp?m=0&w=gh_422411c428fb&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/L6NmMjxzziawtIIjj6LdFCjnf2Fe4EtbRibicdicX0EQu6jLU0RPJWmsSt7wiatDzRrntXiaj9GuAyXa1ncmZic2hqxww/0?)
双杠臂屈伸目标肌:肱三头肌 下胸
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哑铃侧平提肩目标肌:三角肌 斜方肌
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哑铃前平举目标肌:三角肌前束
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俯身哑铃划船目标肌:背阔肌
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坐姿哑铃推肩
目标肌:三角肌
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俯卧背臀训练
目标肌:拉伸 背部肌群 臀大肌
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山羊挺身
目标肌:竖脊肌
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坐姿下拉
目标肌:背阔肌
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俯身杠铃划船
目标肌:背部肌群
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硬拉
目标肌:背腿臀等核心部位
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二头杠铃弯举
目标肌:肱二头肌
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二头哑铃弯举
目标肌:肱二头肌
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平板肱三头肌训练
目标肌:肱三头肌
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站姿哑铃提肩
目标肌:斜方肌
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小臂伸收
目标肌:小臂
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仰卧卷腹
目标肌:腹部肌群
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仰卧卷腹转体
目标肌:腰腹部肌肉群
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反手引体向上
目标肌:肱二头肌和背部肌群
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悬挂屈腿收腹
目标肌:腹部肌群
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深蹲
目标肌:腿部肌群 臀大肌
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负重台阶单腿训练
目标肌:腿部肌群
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负重俯身单腿平衡训练
目标肌:腿部肌群和臀大肌
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