健美-胸部的练习

1、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_imgload.cgi?/rurl4_b=8ab6de9dce0d969ad3dcb59cb8b3238d8c8db607a207fbbeb2eaeb60981b1f6da8c189f8103e08af53e9225e8ed4899f952fd6316e848420368550c87edd0edb3cd7ed7a074a28a3ec55bd368d210cdedd154d81&a=62&b=58 t _blank 2：双臂屈伸：在家可用两个椅子代替，动作如图。 HYPERLINK /h

2、ttp_imgload.cgi?/rurl4_b=8ab6de9dce0d969ad3dcb59cb8b3238ddb1218ced9ff89cc1566823dc77cbfabaad72527f617147dad63390e4277e0d3551ef7aae7d99007216c08ba6c559a11400a7e6df3f130be02d88269170941cc62f55c07&a=62&b=61 t _blank 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_imgload.cgi?/rurl4_b=8ab6de9dce0d969

3、ad3dcb59cb8b3238d82ae11c1c80ca8faa1c814b27737edc99229e3b747f83c9902ed4bac35d070ddc84becf5c12fd176d08ed42d3dcf3eb11cadb97b0a5e63d6156162ff350f09efaf42e67b&a=49&b=57 t _blank 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_imgload.cgi?/rurl4_b=8ab6de9dce0d969ad3dcb59cb8b3238d52d179e5b40ed9dd41f97d

4、677c1f441df26b82629472e86084a3414e44ecb8657b61018eedea7ee09aaf53b46f8091181a7d17538a519955bca00e44145c58f3307fe57a&a=50&b=50 t _blank 4：飞鸟，图上是上斜和下斜的，平板也可以。 HYPERLINK /http_imgload.cgi?/rurl4_b=8ab6de9dce0d969ad3dcb59cb8b3238d2b2bc304908779b497f23eb21a8344626fdcd437455e8985eccc806e4407e9d932143eb0b6d

5、5eb43a3ad10d759bac1657aea330c014ceb902db8259f92451b50d2d676c7&a=49&b=58 t _blank HYPERLINK /http_imgload.cgi?/rurl4_b=8ab6de9dce0d969ad3dcb59cb8b3238df3bdf35dbe720a3ad8e0ac5558bfa5fb8cb953328874b44a77bad921888cc5da1a3640604f8fa24c2b3bc45675471d9697c2de68c7d80eb7a5eb4e1a8d7042b6412fed9b&a=57&b=49 t _

6、blank 胸部完-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_imgload.cgi?/rurl4_b=8ab6de9dce0d969ad3dcb59cb8b3238d7ab1bb8fe00a59ceeedf43eb8bfaf85a836af3f54cc4a68e3c31d1714e22c2bbf76f64780aec40a28b4dcd987d1e3f6c938b33e97c6ef3cc569057058be3d00b51d70cf3&a=49&b=61 t _blank

7、 HYPERLINK /http_imgload.cgi?/rurl4_b=8ab6de9dce0d969ad3dcb59cb8b3238d0d170a96e942e1ac32d4cb2dc9258d46ad683f4094f13a4bb558de7bfbf05382c0b654cf1da427d671e12e20c803ebd42a89bf080f6566fd0000f05ba35f79051c80ed40&a=50&b=49 t _blank 2：单臂哑铃划船。 HYPERLINK /http_imgload.cgi?/rurl4_b=8ab6de9dce0d969ad3dcb59cb8b

8、3238da0c6064ccf0ee9fb1faff9a7d8a570c6cf663e161d8bddd86c760014c757a33797f56232fef0fdd30a3b4d7a1f5982c227eaa932a2a8b56d2830c9f436a78a2f510cdb92&a=58&b=58 t _blank 背部我只能想到这两个，也是我长做的两个。背部完。-肩部：1：哑铃侧平举。 HYPERLINK /http_imgload.cgi?/rurl4_b=8ab6de9dce0d969ad3dcb59cb8b3238da3d01b902fd25aca3814554359e72f38b

9、a6c693f2d61ab43cf3db87ca5c48f3fe56ffab8888d37c68ded979a04eed89a2331356ac7be4f64a89dae4433c03b52b7e4b4de&a=49&b=57 t _blank HYPERLINK /http_imgload.cgi?/rurl4_b=8ab6de9dce0d969ad3dcb59cb8b3238da0526d74eedfa66c5156ad844ee14007f7ac7addead03e8588f8b2b40eaac21f76af8ecacff6ca52ffa7c489dc66b3ecfac97b714f98

10、3e7c91d8c71d11e&a=61&b=50 t _blank 2：俯立哑铃侧平举，结合动作1号动作，每个三组。 HYPERLINK /http_imgload.cgi?/rurl4_b=8ab6de9dce0d969ad3dcb59cb8b3238d280ae61244397e52677b30fe677295ae55fa57f5622e6a8ca6067dd9dc028556ebe74b845749c681bb9f7733de4ab2a5cc876793da6acff905b64f1c8bc77ca0a9d720ef&a=49&b=50 t _blank 3：

11、单臂哑铃前平举，双手轮换，一起一落 HYPERLINK /http_imgload.cgi?/rurl4_b=8ab6de9dce0d969ad3dcb59cb8b3238d5363d72206e14b4ec84be878f644d669e63cc1e92b7c058e64c30d5fbe5cd6eaa46b10295b0662c80239c4406c1d47dfb802d3cc8043ed6d2be8a0aaddf8bca5cdf4642b&a=58&b=49 t _blank 4：哑铃推举，我感觉单臂效果好 HYPERLINK /http_imgload.cgi?/rurl4_b=8ab6

12、de9dce0d969ad3dcb59cb8b3238d745fed58a4d94dba35c535128c3118231da7adb47a975852acb404900cd0e5842b47edfdeda263fc899471d4be47fe61929a431718fff53ba9b848f10b4348de1c3d3ba2&a=50&b=58 t _blank HYPERLINK /http_imgload.cgi?/rurl4_b=8ab6de9dce0d969ad3dcb59cb8b3238d77345b0886dd3caa791d941079dd4b0542a958f57ce9ec5

13、87ea21a36968938df196d494771a030f43f2771207c295138d097a95f03fd8fc63f60215d55cbb603cf860a75&a=57&b=58 t _blank 5：耸肩提哑铃 HYPERLINK /http_imgload.cgi?/rurl4_b=8ab6de9dce0d969ad3dcb59cb8b3238d8b093eacdf1ecbdd34bcc21a2049bdd4d788a745c18d8045f5ff6a98144757bc3f2ad09dc808af279d718bf61fbff4a1ec14aa0234b823287b

14、58e16d891fcca5c7a0ad79&a=58&b=57 t _blank 肩部完-手臂：二头肌:单调的二头肌弯举，弯举，再弯举 HYPERLINK /http_imgload.cgi?/rurl4_b=8ab6de9dce0d969ad3dcb59cb8b3238d4c760a169eae46b27a0c49e781aaf7c57955146169ff49792c48e40741c48578ffd4f1b4c5866ca2d54295bed3b541500a671db98c7448f6c6a62b18eb858ff16c66be1e&a=57&b=57 t _blank HYPERL

15、INK /http_imgload.cgi?/rurl4_b=8ab6de9dce0d969ad3dcb59cb8b3238dbe33df9472b4e12311923940169923f85591109575ec607dd0ff3e6c67d461c537448cc7f19d5e8667cd830a1b2c86090f7157e4199ef8d6599c079953cad28803b5ed73&a=58&b=57 t _blank 三头肌：1.仰卧哑铃比屈伸 HYPERLINK /http_imgload.cgi?/rurl4_b=8ab6de9dce0d969ad3dcb59cb8b323

16、8d6851073944306bb600c714aff090455fee63ff9a41abc27c333a3b20ada56eb21eb2a4cc99b8d6d6f8315daf8ed222189387ce5b3548b56fbcc665830122020c051a120e&a=58&b=58 t _blank 2.颈后比臂屈伸 HYPERLINK /http_imgload.cgi?/rurl4_b=8ab6de9dce0d969ad3dcb59cb8b3238d0e3905d84a92f91e0e5a73a050011888f66777c1e226ba024a04eab73776f865

17、dd33ad2c04282ca44016813c742651d17e94416977f88ef0b70d5c530f912e84b1b36d9c&a=61&b=58 t _blank 3.坐姿颈后臂屈伸 HYPERLINK /http_imgload.cgi?/rurl4_b=8ab6de9dce0d969ad3dcb59cb8b3238dda0deb48099785f23d3a095efde3746b8432652add4bac889620fa58c532a020829ba255c85be0c92a04c7c64069e144e9b042c8c0a15dd039014268c4bb23933

18、e52e615&a=50&b=49 t _blank 4.仰姿反屈伸 HYPERLINK /http_imgload.cgi?/rurl4_b=8ab6de9dce0d969ad3dcb59cb8b3238ddb1218ced9ff89cc1566823dc77cbfabaad72527f617147dad63390e4277e0d3551ef7aae7d99007216c08ba6c559a11400a7e6df3f130be02d88269170941cc62f55c07&a=62&b=61 t _blank 手臂完-腿：1.负重弓步：可以手提哑铃 HYPERLINK /http_imgl

19、oad.cgi?/rurl4_b=8ab6de9dce0d969ad3dcb59cb8b3238d1209d03c3387ea79f6edf2a7e9a63d777db19fe9730fc66da49aaecf2186ddcda03d43f682901767cad4432f463293d41f49ffadb01b2628e66b8381973df101b2b813ab&a=57&b=49 t _blank 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_imgload.cgi?/rurl4_b=8ab6de9dce0d969ad3dc

20、b59cb8b3238d2bd75b9a3ed70b88d52dfc06619d6b3b60a5ae8d416232fba3b6ed6682690a8ce7bb0a67998b5db67104aaca69ca3f71c1c9549d9c141f85ac425003c2a35a14b5ca0d2a&a=49&b=50 t _blank 腿部完-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_imgload.cgi?/rurl4_b=8ab6de9dce0d969ad3dcb59cb8b3238df8ab3010bd0d2888bc36005

21、180c299d8c7d6958e2432a5a2343240d60be07c05631f78f3ad73b9d986e284ec4dd0322cd5ffbc0aab6e62903cf6f28a1bdf4dbf2ac780ea&a=61&b=58 t _blank HYPERLINK /http_imgload.cgi?/rurl4_b=8ab6de9dce0d969ad3dcb59cb8b3238df50704ab518e7637036670309dc52677c645e9e3636366706dda8239ce97d5b7a67aee9105a3a73fcdeec1d93ea9e4470b95721809947ad3a752889266a29c5262fc3a41&a=49&b=49 t _blank 2.哑铃曲侧： HYPERLINK /http_imgload.cgi