常规肌肉拉伸动作,健身必备!
2015/8/12 健身
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常规拉伸动作很多健友都知道在力量锻炼之后需要对肌肉进行拉伸,这样不仅仅有利于肌肉的塑型,也对防止肌肉酸痛有很好的缓解作用。拉伸有这么多好处,我们当然不能忘记这个关键环节。以下动作每次记得保持20-30秒,做两次左右。
1大腿前侧(股四头肌)![](/asp/image.asp?m=0&w=gh_d2b76944268f&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/MQkGia4h8wE0lkudzCI7jDrlt1pu3wUsgsa5k9x9LI9GguutTaOrX3DcHUXPVmRZTTRKPVo8AfKNAHEfq6ibWzJg/0?wxfrom=5&wx_fmt=gif<br/><br/> http://img21.vccoo.com/refer.php?url=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/MQkGia4h8wE0lkudzCI7jDrlt1pu3wUsgsa5k9x9LI9GguutTaOrX3DcHUXPVmRZTTRKPVo8AfKNAHEfq6ibWzJg/0?wxfrom=5&wx_fmt=gif&tp=webp&wx_lazy=1/)
2大腿后侧(股二头)![](/asp/image.asp?m=0&w=gh_d2b76944268f&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/MQkGia4h8wE2sdC93IR1aezmeHWIvBAZdALYvuBPiaBP38BsVicvxVnv5r4N22lHy31r61kJPVm84ysib1okv7DQHw/0?wxfrom=5&wx_fmt=gif<br/><br/> http://img21.vccoo.com/refer.php?url=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/MQkGia4h8wE2sdC93IR1aezmeHWIvBAZdALYvuBPiaBP38BsVicvxVnv5r4N22lHy31r61kJPVm84ysib1okv7DQHw/0?wxfrom=5&wx_fmt=gif&tp=webp&wx_lazy=1/)
3下背![](/asp/image.asp?m=0&w=gh_d2b76944268f&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/MQkGia4h8wE0lkudzCI7jDrlt1pu3wUsgwKicQIBcBDueDXLoRFDPuibqibx8gicOItjz4nzWG526jvu7a41dWqiazew/0?wxfrom=5&wx_fmt=gif<br/><br/> http://img81.vccoo.com/refer.php?url=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/MQkGia4h8wE0lkudzCI7jDrlt1pu3wUsgwKicQIBcBDueDXLoRFDPuibqibx8gicOItjz4nzWG526jvu7a41dWqiazew/0?wxfrom=5&wx_fmt=gif&tp=webp&wx_lazy=1/)
4整个背部(上下背)![](/asp/image.asp?m=0&w=gh_d2b76944268f&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/MQkGia4h8wE0lkudzCI7jDrlt1pu3wUsgPicCN8ic0wjfJyzjBibcYPokIYywiaFHaEU0ic7CqKMjFlgibHtfqJ0x80ew/0?wxfrom=5&wx_fmt=gif<br/><br/> http://img11.vccoo.com/refer.php?url=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/MQkGia4h8wE0lkudzCI7jDrlt1pu3wUsgPicCN8ic0wjfJyzjBibcYPokIYywiaFHaEU0ic7CqKMjFlgibHtfqJ0x80ew/0?wxfrom=5&wx_fmt=gif&tp=webp&wx_lazy=1/)
5肩部拉伸![](/asp/image.asp?m=0&w=gh_d2b76944268f&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/MQkGia4h8wE0lkudzCI7jDrlt1pu3wUsgEzgumQSZDYdZqbOsghDBAyq4lvseFROWhlicbSiaH8e9cdnSffzNkPag/0?wxfrom=5&wx_fmt=gif<br/><br/> http://img81.vccoo.com/refer.php?url=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/MQkGia4h8wE0lkudzCI7jDrlt1pu3wUsgEzgumQSZDYdZqbOsghDBAyq4lvseFROWhlicbSiaH8e9cdnSffzNkPag/0?wxfrom=5&wx_fmt=gif&tp=webp&wx_lazy=1/)
6三头肌拉伸![](/asp/image.asp?m=0&w=gh_d2b76944268f&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/MQkGia4h8wE0lkudzCI7jDrlt1pu3wUsgsZe9DLicSs8TicMBPf8CaKMnibrMdVlTHyohuaIjFo2sueqZndx9FSxWQ/0?wxfrom=5&wx_fmt=gif<br/><br/> http://img1.vccoo.com:801/refer.php?url=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/MQkGia4h8wE0lkudzCI7jDrlt1pu3wUsgsZe9DLicSs8TicMBPf8CaKMnibrMdVlTHyohuaIjFo2sueqZndx9FSxWQ/0?wxfrom=5&wx_fmt=gif&tp=webp&wx_lazy=1/)
7胸部、肱二头![](/asp/image.asp?m=0&w=gh_d2b76944268f&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/MQkGia4h8wE0lkudzCI7jDrlt1pu3wUsg9lGDA8qN3PiaicxibO7AEgYicTOicMvfSvBM7UKgVKSahE2aNWt5NL0N0Wg/0?wxfrom=5&wx_fmt=gif<br/><br/> http://img1.vccoo.com:801/refer.php?url=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/MQkGia4h8wE0lkudzCI7jDrlt1pu3wUsg9lGDA8qN3PiaicxibO7AEgYicTOicMvfSvBM7UKgVKSahE2aNWt5NL0N0Wg/0?wxfrom=5&wx_fmt=gif&tp=webp&wx_lazy=1/)
8小腿拉伸![](/asp/image.asp?m=0&w=gh_d2b76944268f&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/MQkGia4h8wE0lkudzCI7jDrlt1pu3wUsgOIn7X0TnjwLJ5kUqtUTyFxbS2mH87OodCedvQQnYp1TzuYzMqvdPRA/0?wxfrom=5&wx_fmt=gif<br/><br/> http://img91.vccoo.com/refer.php?url=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/MQkGia4h8wE0lkudzCI7jDrlt1pu3wUsgOIn7X0TnjwLJ5kUqtUTyFxbS2mH87OodCedvQQnYp1TzuYzMqvdPRA/0?wxfrom=5&wx_fmt=gif&tp=webp&wx_lazy=1/)
动作都很简单,但是都是健身必备动作,还不会的赶紧收走!
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