家用减脂一套搞定,超实用!
2015/8/1 健身
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周末送上一套减脂动作,可以帮助提高基础代谢,练后还能长时间燃脂,通常20分钟的训练比在跑步机上连续跑一个小时还要有效。组数和时间已做标示,跟着练,消除小肚腩!
原地小跑20-30秒,3组
![](/asp/image.asp?m=0&w=gh_d2b76944268f&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/Z8amjdYjme9gqvf2VwVN8ouIOrFhR4Q6k7DYicIuR7XFeXnK4IR41EdgogJJxDvjZkNibAs5MU85OFCrbMVpRo2A/0<br/><br/> http://img91.vccoo.com/refer.php?url=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/Z8amjdYjme9gqvf2VwVN8ouIOrFhR4Q6k7DYicIuR7XFeXnK4IR41EdgogJJxDvjZkNibAs5MU85OFCrbMVpRo2A/0&tp=webp&wxfrom=5&wx_lazy=1/)
跪式俯卧撑8-12个,2组
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开合跳30秒,3组![](/asp/image.asp?m=0&w=gh_d2b76944268f&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/Z8amjdYjme9gqvf2VwVN8ouIOrFhR4Q6LvyNZ4EXk4icduCF3yovFWmBwwEYOlKA6U0icAfIQ6Yuiat8EH4SWywHg/0<br/><br/> http://img31.vccoo.com/refer.php?url=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/Z8amjdYjme9gqvf2VwVN8ouIOrFhR4Q6LvyNZ4EXk4icduCF3yovFWmBwwEYOlKA6U0icAfIQ6Yuiat8EH4SWywHg/0&tp=webp&wxfrom=5&wx_lazy=1/)
徒手深蹲20个,2组![](/asp/image.asp?m=0&w=gh_d2b76944268f&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/Z8amjdYjme9gqvf2VwVN8ouIOrFhR4Q6rakMdFgTxLgaSkT2yNKYrMkbuHUbKWibC6ialO9ydE5YlmibpPq7uaSMA/0<br/><br/> http://img11.vccoo.com/refer.php?url=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/Z8amjdYjme9gqvf2VwVN8ouIOrFhR4Q6rakMdFgTxLgaSkT2yNKYrMkbuHUbKWibC6ialO9ydE5YlmibpPq7uaSMA/0&tp=webp&wxfrom=5&wx_lazy=1/)
俯卧撑抬腿左右腿各10-15个,2组
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箭步蹲左右腿各10-15个,2组![](/asp/image.asp?m=0&w=gh_d2b76944268f&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/Z8amjdYjme9gqvf2VwVN8ouIOrFhR4Q6HMABDeyXialuj9ibia1RaJaQHm7nN9iaqYU78ngHFIibQCXicU7jKmGQFfSA/0<br/><br/> http://img41.vccoo.com/refer.php?url=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/Z8amjdYjme9gqvf2VwVN8ouIOrFhR4Q6HMABDeyXialuj9ibia1RaJaQHm7nN9iaqYU78ngHFIibQCXicU7jKmGQFfSA/0&tp=webp&wxfrom=5&wx_lazy=1/)
俯卧撑8-12个,2组![](/asp/image.asp?m=0&w=gh_d2b76944268f&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/Z8amjdYjme9gqvf2VwVN8ouIOrFhR4Q6ibSPVMyO1PjQlgx5ajricBmd0cnK8BvV7lE2rVJnh8OTEJoFKguAzibhw/0<br/><br/> http://img41.vccoo.com/refer.php?url=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/Z8amjdYjme9gqvf2VwVN8ouIOrFhR4Q6ibSPVMyO1PjQlgx5ajricBmd0cnK8BvV7lE2rVJnh8OTEJoFKguAzibhw/0&tp=webp&wxfrom=5&wx_lazy=1/)
单腿桥左右腿各10-15个,2组![](/asp/image.asp?m=0&w=gh_d2b76944268f&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/Z8amjdYjme9gqvf2VwVN8ouIOrFhR4Q6MicE7LtPibS3P18tmZ0ktiacyUGPLwjcjupQaEtHrWuGmjvcsfhrlsswg/0<br/><br/> http://img21.vccoo.com/refer.php?url=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/Z8amjdYjme9gqvf2VwVN8ouIOrFhR4Q6MicE7LtPibS3P18tmZ0ktiacyUGPLwjcjupQaEtHrWuGmjvcsfhrlsswg/0&tp=webp&wxfrom=5&wx_lazy=1/)
下蹲后促腿15-30秒,3组![](/asp/image.asp?m=0&w=gh_d2b76944268f&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/Z8amjdYjme9gqvf2VwVN8ouIOrFhR4Q6y58bicnVTBZ2qmEYyKGGNMD6KMFTfoqbcTUpIAibM33BzsuJnObTouzA/0<br/><br/> http://img21.vccoo.com/refer.php?url=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/Z8amjdYjme9gqvf2VwVN8ouIOrFhR4Q6y58bicnVTBZ2qmEYyKGGNMD6KMFTfoqbcTUpIAibM33BzsuJnObTouzA/0&tp=webp&wxfrom=5&wx_lazy=1/)
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