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                                                                                                                                                                          超实用健身训练计划,每天只要15分钟,在家照样

                                                                                                                                                                          时间:2018-02-14 14:24 | 作者:南宁桑拿 | 来源:南宁夜生活www.gczc.net

                                                                                                                                                                          今天要分享的是超级实用的健身训练计划,简单可行,在家或是在健身房都能操作,只要15分钟,就能燃爆脂肪。给大家推荐一个用来计时和计动作组数app,就是Tabata,在健身界也有Tabata训练菜单的说法。

                                                                                                                                                                          今天我要分享动作安排是:

                                                                                                                                                                          深蹲推举 徒手深蹲 卷腹 俯卧撑

                                                                                                                                                                          推荐的训练安排:四组动作,每组做20秒,休息十秒,做8组循环。或者根据自己体能情况设定时间和组数。

                                                                                                                                                                          下面是动作讲解:深蹲推举

                                                                                                                                                                          双脚自然站立,背部挺直,腹部绷紧,双手握住器械放至胸前。臀部向后向下蹲至大腿与地面平行;蹲起时,双踩地,伸髋伸膝,将负重器械杠铃哑铃或者其他替代物向上推举过头顶。下蹲时,还原至起始位置,向上呼气,向下吸气。

                                                                                                                                                                          杠铃深蹲推举

                                                                                                                                                                          哑铃深蹲推举原理相似。

                                                                                                                                                                          哑铃深蹲推举

                                                                                                                                                                          2.徒手深蹲

                                                                                                                                                                          双脚自然开立,与肩同宽,角度微微朝左右两侧打开。背部挺直,腹部收紧,下巴微收,眼睛目视前方。臀部向下蹲,蹲起时伸髋伸膝,下蹲吸气,蹲起吐气。

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