这些哑铃力量动作,女神都在练!
2015/11/7 健身
![](/asp/image.asp?m=0&w=gh_d2b76944268f&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/r6kM9Rhfib4NdLqlfEmWtpTibdFOdqM4A2ElZLL1ESfpaPj3F0oMMk4pvfzZBQMXYSqdgLtsgsypgHaoLBoJ8Sdw/0)
今天送上的是一套女性全身的力量训练,不去健身房又想最快减脂,试试这套动作。
女性为什么要进行力量训练?
一、力量训练会加快新陈代谢率,持续增大脂肪能耗。使人在休息时也能消耗更多的热量,有氧和力量相结合的训练方式可以让你减肥的效率更高。
二、力量训练会让你更有线条感,下面是单纯做有氧和结合力量的对比图。
![](/asp/image.asp?m=0&w=gh_d2b76944268f&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/r6kM9Rhfib4M4YGKsHsmQNaXV9FUxvo9ADL2qF1PJZsR3Ocz6Njuh4Z7eXHjZb1rEpuzJkoUbrI5uMthQrmbGibA/0?wx_fmt=jpeg<br/><br/> http%3a%2f%2fmmbiz.qpic.cn/mmbiz/r6kM9Rhfib4M4YGKsHsmQNaXV9FUxvo9ADL2qF1PJZsR3Ocz6Njuh4Z7eXHjZb1rEpuzJkoUbrI5uMthQrmbGibA/640?wx_fmt=jpeg&tp=webp&wxfrom=5&wx_lazy=1)
三、不易反弹。只有让身体代谢率提高,才能保证更大消耗,力量训练会让你不那么容易反弹。
下面每个动作20次,循环两组。(哑铃5-10磅,没有可以用水瓶代替)
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动作、一
![](/asp/image.asp?m=0&w=gh_d2b76944268f&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/r6kM9Rhfib4M4YGKsHsmQNaXV9FUxvo9A7urPkziaq0FnQUWsB5tUnUuC1zUmzKaO3czwt5XOBxSq8VS9WbjpmHQ/0<br/><br/> http%3a%2f%2fmmbiz.qpic.cn/mmbiz/r6kM9Rhfib4M4YGKsHsmQNaXV9FUxvo9A7urPkziaq0FnQUWsB5tUnUuC1zUmzKaO3czwt5XOBxSq8VS9WbjpmHQ/0&tp=webp&wxfrom=5&wx_lazy=1)
动作、二
![](/asp/image.asp?m=0&w=gh_d2b76944268f&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/r6kM9Rhfib4M4YGKsHsmQNaXV9FUxvo9AbzpEEoEGQpLvRTNYPicT6xZVBAV2HW6s6NyyriaZYRia0hx9FTbx605xQ/0<br/><br/> http%3a%2f%2fmmbiz.qpic.cn/mmbiz/r6kM9Rhfib4M4YGKsHsmQNaXV9FUxvo9AbzpEEoEGQpLvRTNYPicT6xZVBAV2HW6s6NyyriaZYRia0hx9FTbx605xQ/0&tp=webp&wxfrom=5&wx_lazy=1)
动作、三
![](/asp/image.asp?m=0&w=gh_d2b76944268f&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/r6kM9Rhfib4M4YGKsHsmQNaXV9FUxvo9AeRXIDPNuzibMh2XKc5ibppGibxniamr0FhLZniaEf3yWJKy3zzRuL6B1NMg/0<br/><br/> http%3a%2f%2fmmbiz.qpic.cn/mmbiz/r6kM9Rhfib4M4YGKsHsmQNaXV9FUxvo9AeRXIDPNuzibMh2XKc5ibppGibxniamr0FhLZniaEf3yWJKy3zzRuL6B1NMg/0&tp=webp&wxfrom=5&wx_lazy=1)
动作、四
![](/asp/image.asp?m=0&w=gh_d2b76944268f&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/r6kM9Rhfib4M4YGKsHsmQNaXV9FUxvo9Ay7w9u7zreDMh2HhRTDnNq0OcawgqHqiaZDs39JvYrVshJaCTA5qlibmw/0<br/><br/> http%3a%2f%2fmmbiz.qpic.cn/mmbiz/r6kM9Rhfib4M4YGKsHsmQNaXV9FUxvo9Ay7w9u7zreDMh2HhRTDnNq0OcawgqHqiaZDs39JvYrVshJaCTA5qlibmw/0&tp=webp&wxfrom=5&wx_lazy=1)
动作、五
![](/asp/image.asp?m=0&w=gh_d2b76944268f&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/r6kM9Rhfib4M4YGKsHsmQNaXV9FUxvo9A0MUicm2L9pl8iaD3AyyJZ3NLYTJ7fORGw5volI1qScbLHQH5RQrv0ibQA/0<br/><br/> http%3a%2f%2fmmbiz.qpic.cn/mmbiz/r6kM9Rhfib4M4YGKsHsmQNaXV9FUxvo9A0MUicm2L9pl8iaD3AyyJZ3NLYTJ7fORGw5volI1qScbLHQH5RQrv0ibQA/0&tp=webp&wxfrom=5&wx_lazy=1)
动作、六
![](/asp/image.asp?m=0&w=gh_d2b76944268f&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/r6kM9Rhfib4M4YGKsHsmQNaXV9FUxvo9AMiaEo4408dVAZXOyiciavz42HsJiaicJ55tPFdJnIO6ibicBO4Mia3lOl813MQ/0<br/><br/> http%3a%2f%2fmmbiz.qpic.cn/mmbiz/r6kM9Rhfib4M4YGKsHsmQNaXV9FUxvo9AMiaEo4408dVAZXOyiciavz42HsJiaicJ55tPFdJnIO6ibicBO4Mia3lOl813MQ/0&tp=webp&wxfrom=5&wx_lazy=1)
动作、七
![](/asp/image.asp?m=0&w=gh_d2b76944268f&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/r6kM9Rhfib4M4YGKsHsmQNaXV9FUxvo9AErUPasdjM1p1VLZ4XPmnJgQoh3sUJjjdnbXuFI8fKa66yPX62kfTtQ/0<br/><br/> http%3a%2f%2fmmbiz.qpic.cn/mmbiz/r6kM9Rhfib4M4YGKsHsmQNaXV9FUxvo9AErUPasdjM1p1VLZ4XPmnJgQoh3sUJjjdnbXuFI8fKa66yPX62kfTtQ/0&tp=webp&wxfrom=5&wx_lazy=1)
动作、八
![](/asp/image.asp?m=0&w=gh_d2b76944268f&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/r6kM9Rhfib4M4YGKsHsmQNaXV9FUxvo9AYEZB0BLiaSJkQr3Ay0oVARPSibDeqfagibxibLFjc6rZXcicShE42MIxhZA/0<br/><br/> http%3a%2f%2fmmbiz.qpic.cn/mmbiz/r6kM9Rhfib4M4YGKsHsmQNaXV9FUxvo9AYEZB0BLiaSJkQr3Ay0oVARPSibDeqfagibxibLFjc6rZXcicShE42MIxhZA/0&tp=webp&wxfrom=5&wx_lazy=1)
动作、九
![](/asp/image.asp?m=0&w=gh_d2b76944268f&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/r6kM9Rhfib4M4YGKsHsmQNaXV9FUxvo9AhWynUhicwtIXj7sgSpORIiccKhZ8OMrTvnLic9l95iaBRDcHDgQ7lhhjWw/0<br/><br/> http%3a%2f%2fmmbiz.qpic.cn/mmbiz/r6kM9Rhfib4M4YGKsHsmQNaXV9FUxvo9AhWynUhicwtIXj7sgSpORIiccKhZ8OMrTvnLic9l95iaBRDcHDgQ7lhhjWw/0&tp=webp&wxfrom=5&wx_lazy=1)
动作、十
![](/asp/image.asp?m=0&w=gh_d2b76944268f&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/r6kM9Rhfib4M4YGKsHsmQNaXV9FUxvo9Aibw73hjEcZuJicp6EWauxMqeRbIkHSWBd3uorW8We9AwyD7jIibibYxBRw/0<br/><br/> http%3a%2f%2fmmbiz.qpic.cn/mmbiz/r6kM9Rhfib4M4YGKsHsmQNaXV9FUxvo9Aibw73hjEcZuJicp6EWauxMqeRbIkHSWBd3uorW8We9AwyD7jIibibYxBRw/0&tp=webp&wxfrom=5&wx_lazy=1)
动作、十一
![](/asp/image.asp?m=0&w=gh_d2b76944268f&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/r6kM9Rhfib4M4YGKsHsmQNaXV9FUxvo9AZNcmSGCksj1YSTTUI2McxIC0AwroN66ZA8D9mCTb8P7jzEjC6qQApQ/0<br/><br/> http%3a%2f%2fmmbiz.qpic.cn/mmbiz/r6kM9Rhfib4M4YGKsHsmQNaXV9FUxvo9AZNcmSGCksj1YSTTUI2McxIC0AwroN66ZA8D9mCTb8P7jzEjC6qQApQ/0&tp=webp&wxfrom=5&wx_lazy=1)
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-the end-
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