?10个健身3D图,教你练出健康范(一)
2014/12/17 素食营养师
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在健身房,不会练的时候,还没问教练几句,就劝着你买私教课程,不买的话,再问就懒得理你了。现在推荐给大家10个健身动作3D图解教程,每个动作对应不同的训练肌肉,学会了,从此健身不求人,甚至你也可以做教练哦~
1、俯身哑铃飞鸟
目标肌:三角肌后束、背部肌群
![](/asp/image.asp?m=0&w=gh_7bb71145fd11&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/EVutCDFZs9D0HEfQjmUyOVIhicnM7RsP9H6rEIO33s71icU7Yj2MeTHdTTQQgLwgq38kMXcKkWAKlZxNygamkLwg/0<br/><br/> http%3a%2f%2fmmbiz.qpic.cn/mmbiz/EVutCDFZs9D0HEfQjmUyOVIhicnM7RsP9H6rEIO33s71icU7Yj2MeTHdTTQQgLwgq38kMXcKkWAKlZxNygamkLwg/0?tp=webp)
2、平板卧推
目标肌:胸部肌群、三角肌
![](/asp/image.asp?m=0&w=gh_7bb71145fd11&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/EVutCDFZs9D0HEfQjmUyOVIhicnM7RsP9qsnSVibOtricGerbicwDoQmg4dGyt7cF3lhnQMUtsu71kxXv0vVsibwibaA/0<br/><br/> http%3a%2f%2fmmbiz.qpic.cn/mmbiz/EVutCDFZs9D0HEfQjmUyOVIhicnM7RsP9qsnSVibOtricGerbicwDoQmg4dGyt7cF3lhnQMUtsu71kxXv0vVsibwibaA/0?tp=webp)
3、上斜板哑铃夹胸
目标肌:肩袖肌群、胸大肌
![](/asp/image.asp?m=0&w=gh_7bb71145fd11&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/EVutCDFZs9D0HEfQjmUyOVIhicnM7RsP93Xddwic0ibgRDYNx4BuiasX7aWV2aY5ScRyYwmgPHia9tibVW0DdkUFJw6w/0<br/><br/> http%3a%2f%2fmmbiz.qpic.cn/mmbiz/EVutCDFZs9D0HEfQjmUyOVIhicnM7RsP93Xddwic0ibgRDYNx4BuiasX7aWV2aY5ScRyYwmgPHia9tibVW0DdkUFJw6w/0?tp=webp)
4、俯卧撑
目标肌:肩袖肌群、胸大肌
![](/asp/image.asp?m=0&w=gh_7bb71145fd11&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/EVutCDFZs9D0HEfQjmUyOVIhicnM7RsP9wUtphOViayFxHToJ4fUHediceIJ2jbgm10IphICfdicwPjAH113wSyYow/0<br/><br/> http%3a%2f%2fmmbiz.qpic.cn/mmbiz/EVutCDFZs9D0HEfQjmUyOVIhicnM7RsP9wUtphOViayFxHToJ4fUHediceIJ2jbgm10IphICfdicwPjAH113wSyYow/0?tp=webp)
5、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_7bb71145fd11&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/EVutCDFZs9D0HEfQjmUyOVIhicnM7RsP9qoCZq3Gw3bNKlBbq11sK0xPc2tPaGoic5uT9wpeSaCMaE7fgFkoo0uA/0<br/><br/> http%3a%2f%2fmmbiz.qpic.cn/mmbiz/EVutCDFZs9D0HEfQjmUyOVIhicnM7RsP9qoCZq3Gw3bNKlBbq11sK0xPc2tPaGoic5uT9wpeSaCMaE7fgFkoo0uA/0?tp=webp)
6、双杠臂屈伸
目标肌:肱三头肌
![](/asp/image.asp?m=0&w=gh_7bb71145fd11&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/EVutCDFZs9D0HEfQjmUyOVIhicnM7RsP9fNwlqpa5zBT27BiaVtWYOsFvzOWYuewlR5OqWxehV2whM4LWbDeH3DA/0<br/><br/> http%3a%2f%2fmmbiz.qpic.cn/mmbiz/EVutCDFZs9D0HEfQjmUyOVIhicnM7RsP9fNwlqpa5zBT27BiaVtWYOsFvzOWYuewlR5OqWxehV2whM4LWbDeH3DA/0?tp=webp)
7、哑铃侧平提肩
目标肌:三角肌
![](/asp/image.asp?m=0&w=gh_7bb71145fd11&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/EVutCDFZs9D0HEfQjmUyOVIhicnM7RsP9HIr9iaictuyib3Asxljb9p6mBhOMmAxphAv8fibeKVeic0kxrgSaZ8UvEiaA/0<br/><br/> http%3a%2f%2fmmbiz.qpic.cn/mmbiz/EVutCDFZs9D0HEfQjmUyOVIhicnM7RsP9HIr9iaictuyib3Asxljb9p6mBhOMmAxphAv8fibeKVeic0kxrgSaZ8UvEiaA/0?tp=webp)
8、哑铃前平举
目标肌:三角肌前束
![](/asp/image.asp?m=0&w=gh_7bb71145fd11&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/EVutCDFZs9D0HEfQjmUyOVIhicnM7RsP9fovQuYhDBib6KI6cfKXicFNSsMQBt7BDqRcXLuB5u7Wzv4nCb8tibyiaFQ/0<br/><br/> http%3a%2f%2fmmbiz.qpic.cn/mmbiz/EVutCDFZs9D0HEfQjmUyOVIhicnM7RsP9fovQuYhDBib6KI6cfKXicFNSsMQBt7BDqRcXLuB5u7Wzv4nCb8tibyiaFQ/0?tp=webp)
9、俯身哑铃划船
目标肌:背阔肌
![](/asp/image.asp?m=0&w=gh_7bb71145fd11&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/EVutCDFZs9D0HEfQjmUyOVIhicnM7RsP96HKc7XDCn729Fase6WlmDjmnepABvRLxncqzbfP8otQibBSUZRiaTc4w/0<br/><br/> http%3a%2f%2fmmbiz.qpic.cn/mmbiz/EVutCDFZs9D0HEfQjmUyOVIhicnM7RsP96HKc7XDCn729Fase6WlmDjmnepABvRLxncqzbfP8otQibBSUZRiaTc4w/0?tp=webp)
10、肢体哑铃推肩
目标肌:三角肌
![](/asp/image.asp?m=0&w=gh_7bb71145fd11&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/EVutCDFZs9D0HEfQjmUyOVIhicnM7RsP9JFl8Ntiaqa2mQ5pkyz6jnwYlkCKUmthOfam7ibic50iawIv4g7BicEQA4Zw/0<br/><br/> http%3a%2f%2fmmbiz.qpic.cn/mmbiz/EVutCDFZs9D0HEfQjmUyOVIhicnM7RsP9JFl8Ntiaqa2mQ5pkyz6jnwYlkCKUmthOfam7ibic50iawIv4g7BicEQA4Zw/0?tp=webp)
感 恩 辞
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半丝半缕,恒念物力维艰。
饮食约而精,园蔬愈珍馐。
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感恩天、地、君、亲、师。
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