肌肉型男教你徒手练上身,家用健身必备!
2015/11/16 健身
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【9个家用健身动作】国外肌肉男推荐9个家用健身动作,这些动作可以锻炼到胸、肩、手臂、腹肌、背部,不需要借用太多器械,随时随地,健身就这么简单。
动作、一
锻炼部位:手臂和背部
![](/asp/image.asp?m=0&w=gh_d2b76944268f&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/r6kM9Rhfib4OWOYNNmHibL9UHVMVlIdjQaFTGn3OlG9V76tXB7a1V8b2kcRsMXFPKczWtib6VTMztwRcicBiadC27XA/0<br/><br/> http%3a%2f%2fmmbiz.qpic.cn/mmbiz/r6kM9Rhfib4OWOYNNmHibL9UHVMVlIdjQaFTGn3OlG9V76tXB7a1V8b2kcRsMXFPKczWtib6VTMztwRcicBiadC27XA/0&tp=webp&wxfrom=5&wx_lazy=1)
动作、二
锻炼部位:肱三和胸肌
![](/asp/image.asp?m=0&w=gh_d2b76944268f&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/r6kM9Rhfib4OWOYNNmHibL9UHVMVlIdjQaib3qVGugCzBpXOv530uKPEs5ribI5tnh5tMv2FWv7SQPQd1PQOcxSAwg/0<br/><br/> http%3a%2f%2fmmbiz.qpic.cn/mmbiz/r6kM9Rhfib4OWOYNNmHibL9UHVMVlIdjQaib3qVGugCzBpXOv530uKPEs5ribI5tnh5tMv2FWv7SQPQd1PQOcxSAwg/0&tp=webp&wxfrom=5&wx_lazy=1)
动作、三
锻炼部位:肱三和肩膀
![](/asp/image.asp?m=0&w=gh_d2b76944268f&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/r6kM9Rhfib4OWOYNNmHibL9UHVMVlIdjQaxWokgXAPtOfulRLnecK62HJGuZRk2XT2tOicoLCq8MuyeQnmhHvOO3Q/0<br/><br/> http%3a%2f%2fmmbiz.qpic.cn/mmbiz/r6kM9Rhfib4OWOYNNmHibL9UHVMVlIdjQaxWokgXAPtOfulRLnecK62HJGuZRk2XT2tOicoLCq8MuyeQnmhHvOO3Q/0&tp=webp&wxfrom=5&wx_lazy=1)
动作、四
锻炼部位:肱三和肩膀
![](/asp/image.asp?m=0&w=gh_d2b76944268f&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/r6kM9Rhfib4OWOYNNmHibL9UHVMVlIdjQaJ2nSEibibuc2EoNnaKRX1aUF5pOfCIAzlAc3RfgZqI1k3V37oicUvO7NA/0<br/><br/> http%3a%2f%2fmmbiz.qpic.cn/mmbiz/r6kM9Rhfib4OWOYNNmHibL9UHVMVlIdjQaJ2nSEibibuc2EoNnaKRX1aUF5pOfCIAzlAc3RfgZqI1k3V37oicUvO7NA/0&tp=webp&wxfrom=5&wx_lazy=1)
动作、五
锻炼部位:肱三
![](/asp/image.asp?m=0&w=gh_d2b76944268f&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/r6kM9Rhfib4OWOYNNmHibL9UHVMVlIdjQa3DDVMgctOJgKvxVIZgA9Me0FaSUvC8bV3684HGiaX0zpAh31oib8gxDw/0<br/><br/> http%3a%2f%2fmmbiz.qpic.cn/mmbiz/r6kM9Rhfib4OWOYNNmHibL9UHVMVlIdjQa3DDVMgctOJgKvxVIZgA9Me0FaSUvC8bV3684HGiaX0zpAh31oib8gxDw/0&tp=webp&wxfrom=5&wx_lazy=1)
动作、六
锻炼部位:手臂和背部
![](/asp/image.asp?m=0&w=gh_d2b76944268f&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/r6kM9Rhfib4OWOYNNmHibL9UHVMVlIdjQaTrursPT6rAAs3Sy3gJBrQHTeiaoxWML8xXu8pnl6GHy6DJTA17l0uUA/0<br/><br/> http%3a%2f%2fmmbiz.qpic.cn/mmbiz/r6kM9Rhfib4OWOYNNmHibL9UHVMVlIdjQaTrursPT6rAAs3Sy3gJBrQHTeiaoxWML8xXu8pnl6GHy6DJTA17l0uUA/0&tp=webp&wxfrom=5&wx_lazy=1)
动作、七
锻炼部位:肱三和胸肌
![](/asp/image.asp?m=0&w=gh_d2b76944268f&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/r6kM9Rhfib4OWOYNNmHibL9UHVMVlIdjQajW5X2OAnyPgcXJdsaKGXrtBTLsOa0RAkBLws6jWtRr3cIg1mYR5Gcw/0<br/><br/> http%3a%2f%2fmmbiz.qpic.cn/mmbiz/r6kM9Rhfib4OWOYNNmHibL9UHVMVlIdjQajW5X2OAnyPgcXJdsaKGXrtBTLsOa0RAkBLws6jWtRr3cIg1mYR5Gcw/0&tp=webp&wxfrom=5&wx_lazy=1)
动作、八
锻炼部位:腰腹
![](/asp/image.asp?m=0&w=gh_d2b76944268f&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/r6kM9Rhfib4OWOYNNmHibL9UHVMVlIdjQa6yluYEjPKE097Gd065SAyd7KmjoWkLEPFM1ZeEylMX2ATJbHs3aufQ/0<br/><br/> http%3a%2f%2fmmbiz.qpic.cn/mmbiz/r6kM9Rhfib4OWOYNNmHibL9UHVMVlIdjQa6yluYEjPKE097Gd065SAyd7KmjoWkLEPFM1ZeEylMX2ATJbHs3aufQ/0&tp=webp&wxfrom=5&wx_lazy=1)
动作、九
锻炼部位:腰腹
![](/asp/image.asp?m=0&w=gh_d2b76944268f&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/r6kM9Rhfib4OWOYNNmHibL9UHVMVlIdjQaEufIbicnR082XOCsibicgNg0DWQIicKLcw3LODmsC3cXFrcf9EHaHm1Weg/0<br/><br/> http%3a%2f%2fmmbiz.qpic.cn/mmbiz/r6kM9Rhfib4OWOYNNmHibL9UHVMVlIdjQaEufIbicnR082XOCsibicgNg0DWQIicKLcw3LODmsC3cXFrcf9EHaHm1Weg/0&tp=webp&wxfrom=5&wx_lazy=1)
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-the end-
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