健身课堂丨不去健身房,哑铃也能练出完美身材!
2015/7/18 健身
【十个家用健身动作】这些动作可以锻炼到胸、肩、手臂、腹肌以及腿部,每个动作3组。不用太多器械,只要一对哑铃,随时随地,健身就这么简单
俯身哑铃划船锻炼背部(8~12次)
![](/asp/image.asp?m=0&w=gh_d2b76944268f&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/r6kM9Rhfib4NZpcdHkbIRg35WqDFicH0PiaWib0SrHicL2AtdC7PfyzOK2z0ibg91H1jYKnIAuTMYOHCuT7NpCzpNp7w/0)
交替臂弯举锻炼手臂(每侧10次)
![](/asp/image.asp?m=0&w=gh_d2b76944268f&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/r6kM9Rhfib4NZpcdHkbIRg35WqDFicH0Piak6VcgLZeZlZHJLJjCHaWD7T0CLj6w0jhecKKqrtHW1OpE06JicTyIOw/0)
哑铃卧推锻炼胸肌(8~12次)
![](/asp/image.asp?m=0&w=gh_d2b76944268f&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/r6kM9Rhfib4NZpcdHkbIRg35WqDFicH0PiaKjBM2SqWFUWHibITSW2z4riauxwhKlkicNPfyhbnDwBXh1ib4LcNAL9ARQ/0)
俯身臂屈伸锻炼肱三头(8~12次)
![](/asp/image.asp?m=0&w=gh_d2b76944268f&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/r6kM9Rhfib4NZpcdHkbIRg35WqDFicH0PiaUTd3UPEcOBBST4mAcpfgXvkQmx8IdfWosNnZeuurdnZfE5JKKLPNQg/0)
哑铃深蹲锻炼腿和臀(8~12次)
![](/asp/image.asp?m=0&w=gh_d2b76944268f&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/r6kM9Rhfib4NZpcdHkbIRg35WqDFicH0PiaFKIrsIplUDNmnBeCCIpiaYiaF0MFVfYsQ45Y1SDTrDQjHzRQpYiapBz3Q/0)
哑铃推举锻炼肩膀(8~12次)
![](/asp/image.asp?m=0&w=gh_d2b76944268f&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/r6kM9Rhfib4NZpcdHkbIRg35WqDFicH0PiaYfVjSPooyAuVyJmC6sLsGPWibUuNVCQt8GlGFCFMIUt6Z8rt2rGP0aw/0)
直腿硬拉锻炼臀和下背(8~12次)
![](/asp/image.asp?m=0&w=gh_d2b76944268f&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/r6kM9Rhfib4NZpcdHkbIRg35WqDFicH0PiaibCxShIxm8M6NuTm33boJbFYuWoQ3B6qJyRkLjPkrmKQF5zTvdCXJZQ/0)
负重卷腹腰腹锻炼(15次)
![](/asp/image.asp?m=0&w=gh_d2b76944268f&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/r6kM9Rhfib4NZpcdHkbIRg35WqDFicH0Piak1G2BNhIQGYUv7OlQtbgGqJiatv1P3RmIHV5Fh1rgyft9CDOa4BnLibg/0)
负重收腿腹部锻炼(15次)
![](/asp/image.asp?m=0&w=gh_d2b76944268f&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/r6kM9Rhfib4NZpcdHkbIRg35WqDFicH0Piad6t6e1O13t0vg7RdQ4oibGhCYB2XxxWGIgg6285WCz1bxnpEBkbZATw/0)
负重转腰腰腹两侧(15次)
![](/asp/image.asp?m=0&w=gh_d2b76944268f&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/r6kM9Rhfib4NZpcdHkbIRg35WqDFicH0PiaRMULhYGkso9wyBUB9O6o43BEwYRNcYaibokHjez6eQSsIPB38jznDmw/0)
只要一对哑铃,你也能拥有完美身材,赶紧get√![](/asp/image.asp?m=0&w=gh_d2b76944268f&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/r6kM9Rhfib4N7Cslyd6UbP04sEUic01g5Vy0AjusU2DzggLibMO2a29npb4ItoicXmr3BFgb1ZvMpXALWWianLHIf9g/0?wx_fmt=jpeg)
![](/asp/image.asp?m=0&w=gh_d2b76944268f&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/r6kM9Rhfib4O2upBmoazjs3ZNfmjWov0NibwlTKroj2P8ic8Qz0WVuDbqKB8DUWrDTIXlBXObfichd5JbNgZzNz5Yw/0)
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