一套腿部动作,健身不练腿,迟早得后悔!
2015/10/23 健身
![](/asp/image.asp?m=0&w=gh_d2b76944268f&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/r6kM9Rhfib4NdLqlfEmWtpTibdFOdqM4A262JeeNHYuj0Zlryw54UTqAnkz3ibTven0tIrOiaBxiaicAWlxvpDrTYFtA/0)
对于很多健友来说,腿部常常是被忽略的部分。但练腿对增肌、减脂还有提高运动表现都是必不可少的。下面推荐几个腿部动作,选择能力范围内的大重量。时间组数已做标示,腿部再也不用愁!
动作、一2组/每组8~12次难度系数:☆☆☆
![](/asp/image.asp?m=0&w=gh_d2b76944268f&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/r6kM9Rhfib4O6EgCNdx6ZeYVwQyiagwXUnFTmCxm2JSyGRYdCmAmFcAPdVRfSPNzWcXv1HDicOS4TdR6tvGzc5jcg/0<br/><br/> http%3a%2f%2fmmbiz.qpic.cn/mmbiz/r6kM9Rhfib4O6EgCNdx6ZeYVwQyiagwXUnFTmCxm2JSyGRYdCmAmFcAPdVRfSPNzWcXv1HDicOS4TdR6tvGzc5jcg/0&tp=webp&wxfrom=5&wx_lazy=1)
动作、二4组/每组8~12次难度系数:☆☆
![](/asp/image.asp?m=0&w=gh_d2b76944268f&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/r6kM9Rhfib4O6EgCNdx6ZeYVwQyiagwXUnEve0JAlLGicuk2icNYDtica3I8GB9PibuibH9sYapicibGdQicmbJIcAXbGJJw/0<br/><br/> http%3a%2f%2fmmbiz.qpic.cn/mmbiz/r6kM9Rhfib4O6EgCNdx6ZeYVwQyiagwXUnEve0JAlLGicuk2icNYDtica3I8GB9PibuibH9sYapicibGdQicmbJIcAXbGJJw/0&tp=webp&wxfrom=5&wx_lazy=1)
动作、三4组/每组8~12次难度系数:☆☆☆
![](/asp/image.asp?m=0&w=gh_d2b76944268f&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/r6kM9Rhfib4O6EgCNdx6ZeYVwQyiagwXUnb2EibQOvy036zkCUeq4ibZogmxnZQAgQGicOoQOopTSj1fVmvibt4ESgPQ/0<br/><br/> http%3a%2f%2fmmbiz.qpic.cn/mmbiz/r6kM9Rhfib4O6EgCNdx6ZeYVwQyiagwXUnb2EibQOvy036zkCUeq4ibZogmxnZQAgQGicOoQOopTSj1fVmvibt4ESgPQ/0&tp=webp&wxfrom=5&wx_lazy=1)
动作、四2组/每组8~12次难度系数:☆☆☆
![](/asp/image.asp?m=0&w=gh_d2b76944268f&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/r6kM9Rhfib4O6EgCNdx6ZeYVwQyiagwXUn98VXf2tXjFdKTEcQWVHicIFxxx6r6TMD4op5thl1rzfEKz15jJ4hVbQ/0<br/><br/> http%3a%2f%2fmmbiz.qpic.cn/mmbiz/r6kM9Rhfib4O6EgCNdx6ZeYVwQyiagwXUn98VXf2tXjFdKTEcQWVHicIFxxx6r6TMD4op5thl1rzfEKz15jJ4hVbQ/0&tp=webp&wxfrom=5&wx_lazy=1)
动作、五3组/每组8~12次难度系数:☆☆
![](/asp/image.asp?m=0&w=gh_d2b76944268f&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/r6kM9Rhfib4O6EgCNdx6ZeYVwQyiagwXUnibhP14g6JMqDbyulpx8GjbBVb0JdRboBUZuzichXFWbpftndTU5PVgaQ/0<br/><br/> http%3a%2f%2fmmbiz.qpic.cn/mmbiz/r6kM9Rhfib4O6EgCNdx6ZeYVwQyiagwXUnibhP14g6JMqDbyulpx8GjbBVb0JdRboBUZuzichXFWbpftndTU5PVgaQ/0&tp=webp&wxfrom=5&wx_lazy=1)
动作、六3组/每组8~12次难度系数:☆☆☆☆
![](/asp/image.asp?m=0&w=gh_d2b76944268f&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/r6kM9Rhfib4O6EgCNdx6ZeYVwQyiagwXUnZWrgZ9iazgp1ZD3m5EIKEkr2tV51TGXTq1ibs3gPcGbvDz1fn5mWUJfQ/0<br/><br/> http%3a%2f%2fmmbiz.qpic.cn/mmbiz/r6kM9Rhfib4O6EgCNdx6ZeYVwQyiagwXUnZWrgZ9iazgp1ZD3m5EIKEkr2tV51TGXTq1ibs3gPcGbvDz1fn5mWUJfQ/0&tp=webp&wxfrom=5&wx_lazy=1)
动作、七2组/每组8~12次难度系数:☆☆☆☆
![](/asp/image.asp?m=0&w=gh_d2b76944268f&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/r6kM9Rhfib4O6EgCNdx6ZeYVwQyiagwXUnn55O0jvmolDUPzR3XTcPm5Hl64ad1bzR371lZ7c1768x1MjakMDPNQ/0<br/><br/> http%3a%2f%2fmmbiz.qpic.cn/mmbiz/r6kM9Rhfib4O6EgCNdx6ZeYVwQyiagwXUnn55O0jvmolDUPzR3XTcPm5Hl64ad1bzR371lZ7c1768x1MjakMDPNQ/0&tp=webp&wxfrom=5&wx_lazy=1)
动作、八3组/每组8~12次难度系数:☆☆
![](/asp/image.asp?m=0&w=gh_d2b76944268f&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/r6kM9Rhfib4O6EgCNdx6ZeYVwQyiagwXUnNibnrlwiarxx2XRXGU1scb7AJIaSuaJyUib4I5icnW6TM9FWXA8T204Kww/0<br/><br/> http%3a%2f%2fmmbiz.qpic.cn/mmbiz/r6kM9Rhfib4O6EgCNdx6ZeYVwQyiagwXUnNibnrlwiarxx2XRXGU1scb7AJIaSuaJyUib4I5icnW6TM9FWXA8T204Kww/0&tp=webp&wxfrom=5&wx_lazy=1)
动作、九4组/每组8~12次难度系数:☆☆
![](/asp/image.asp?m=0&w=gh_d2b76944268f&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/r6kM9Rhfib4O6EgCNdx6ZeYVwQyiagwXUniaI35upY6Hic6B94E0iabd2rXQSYkD6axm5KzxicYcGTmZfKhZzCYCQYFw/0<br/><br/> http%3a%2f%2fmmbiz.qpic.cn/mmbiz/r6kM9Rhfib4O6EgCNdx6ZeYVwQyiagwXUniaI35upY6Hic6B94E0iabd2rXQSYkD6axm5KzxicYcGTmZfKhZzCYCQYFw/0&tp=webp&wxfrom=5&wx_lazy=1)
练完会感到酸爽无比![](/asp/image.asp?m=0&w=gh_d2b76944268f&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/r6kM9Rhfib4O6EgCNdx6ZeYVwQyiagwXUnb0DJPWyqYwpYCUk1icfCKb1eImxvH0XcsSrQLUpcrDlQrvyXvTKbrGQ/0<br/><br/> http%3a%2f%2fmmbiz.qpic.cn/mmbiz/r6kM9Rhfib4O6EgCNdx6ZeYVwQyiagwXUnb0DJPWyqYwpYCUk1icfCKb1eImxvH0XcsSrQLUpcrDlQrvyXvTKbrGQ/0&tp=webp&wxfrom=5&wx_lazy=1)
,但效果绝对是极好的!
![](/asp/image.asp?m=0&w=gh_d2b76944268f&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/r6kM9Rhfib4O6EgCNdx6ZeYVwQyiagwXUnHyibvAwwf8KLBgDnNaxlfJNibz8ROn8HUiajLRJ01w0qSZps1Gmh5jUFw/0<br/><br/> http%3a%2f%2fmmbiz.qpic.cn/mmbiz/r6kM9Rhfib4O6EgCNdx6ZeYVwQyiagwXUnHyibvAwwf8KLBgDnNaxlfJNibz8ROn8HUiajLRJ01w0qSZps1Gmh5jUFw/0&tp=webp&wxfrom=5&wx_lazy=1)
赶紧收走吧,需要的时候翻出来!
-the end-
![](/asp/image.asp?m=0&w=gh_d2b76944268f&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/r6kM9Rhfib4O2upBmoazjs3ZNfmjWov0NibwlTKroj2P8ic8Qz0WVuDbqKB8DUWrDTIXlBXObfichd5JbNgZzNz5Yw/0<br/><br/> http%3a%2f%2fmmbiz.qpic.cn/mmbiz/r6kM9Rhfib4O2upBmoazjs3ZNfmjWov0NibwlTKroj2P8ic8Qz0WVuDbqKB8DUWrDTIXlBXObfichd5JbNgZzNz5Yw/0&tp=webp&wxfrom=5&wx_lazy=1)
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