居家徒手锻炼手臂力量的个高效动作,无需器械也能增肌塑形
"鎵嬭噦娌″姏姘旓紵绌縏鎭ゆ€诲儚鎸備簡涓ゆ潯杞潰鏉★紵"鍒€ョ潃鍔炲仴韬崱锛佷粖澶╁挶浠氨鍞犲敔锛屾€庝箞鐢ㄤ綘瀹剁幇鏈夌殑涓滆タ鈥斺€旂敋鑷冲暐閮戒笉鐢ㄢ€斺€旀妸鎵嬭噦缁冨緱绱у疄鏈夊瀷銆傝€侀搧浠潗绋虫壎濂斤紝杩欏氨涓婂共璐э紒
涓€銆佸熀纭€蹇呯粌鍔ㄤ綔锛氶浂闂ㄦ涔熻兘涓婃墜
鈥?strong>鈥嬨€屾垜涓€涓刊鍗ф拺閮藉仛涓嶄簡锛屽拫鏁达紵銆嶁€?/strong>鈥?br/> 鍒厡锛佹柊鎵嬪挶鏈夋柊鎵嬫潙鏀荤暐銆傝瘯璇曗€?strong>鈥嬮潬澧欎刊鍗ф拺鈥?/strong>鈥嬶細绂诲鍗婄背锛屽弻鎵嬫拺澧欏仛鎺ㄨ捣鍔ㄤ綔锛屾劅鍙楀ぇ鑷傚悗渚ч吀鐖姐€傛瘡澶?缁勶紝姣忕粍10娆★紝鍧氭寔涓ゅ懆锛屼繚鍑嗕綘鑳借В閿佸湴闈刊鍗ф拺锛?/p>
鈥?strong>鈥嬪崌绾х増鐪嬭繖閲屸€?/strong>鈥嬶細
1锔忊儯 鈥?strong>鈥嬫壄杞墜鑷傛搷鈥?/strong>鈥嬶紙鏉ヨ嚜鏃ユ湰鐏亶鍔炲叕瀹ょ殑绉樼睄锛夛細
- 涓よ噦骞充妇涓庤偐鍚岄珮锛屾墜鎺屾湞涓?/li>
- 鍍忔嫥姣涘肪涓€鏍峰悜涓嬭浆鍔ㄦ墜鑵曪紝20娆′竴缁勶紝鏃╂櫄鍚勭粌涓ょ粍
- 璇翠汉璇?/em>锛氳竟杩藉墽杈瑰仛锛屾墜鑷傜嚎鏉¤倝鐪煎彲瑙佸彉绱у疄
2锔忊儯 鈥?strong>鈥嬪鏂欑摱寮妇鈥?/strong>鈥嬶紙娌″搼閾冿紵鐭挎硥姘寸摱灏辨槸绁炲櫒锛侊級锛?/p>
- 500ml姘寸摱瑁呮弧姘达紝鍙岃吙寰共
- 鍗曟墜鎻$摱鎶嚦鑳稿墠锛屽ぇ鑷傚す绱ц韩浣擄紝鍛兼皵涓婁妇鍚告皵涓嬭惤
- 閲嶇偣锛氬埆鐢ㄦ儻鎬х敥锛佹參璧锋參钀芥墠铏愯倢鑲?/li>
浜屻€侀珮闃惰缁冿細瀹堕噷澶勫鏄仴韬埧
鈥?strong>鈥嬨€屾兂绐佺牬鐡堕鏈熸€庝箞鍔烇紵銆嶁€?/strong>鈥?br/> 杩欐椂鍊欏緱鐜╃偣鑺辨椿鍎匡紒璇曡瘯鈥?strong>鈥嬫瀛愯噦灞堜几鈥?/strong>鈥嬶細
- 鑳屽妞呭瓙鍙屾墜鎾戣竟缂橈紝鍙岃剼鍓嶄几
- 灞堣倶涓嬫矇鑷€閮紝鎰熷彈涓夊ご鑲岀垎鐐告劅
- 閬垮潙鎸囧崡锛氭墜鑲樺埆澶栨墿锛佸惁鍒欎激鑲╂病鍟嗛噺
鈥?strong>鈥嬩笁澶ф潃鎵嬮攺鍔ㄤ綔鎵撳寘閫佷笂鈥?/strong>鈥嬶細
馃敟 鈥?strong>鈥嬭湗铔涗緺淇崸鎾戔€?/strong>鈥嬶紙鑳歌噦涓€璧风粌锛夛細
- 鏍囧噯淇崸鎾戝Э鍔匡紝涓嬭惤鏃跺彸鑶濈鍙宠倶
- 宸﹀彸浜ゆ浛锛屾瘡缁?娆″仛3缁?/li>
- 浜叉祴锛氬仛瀹岀浜屽ぉ鎷跨瀛愭墜閮芥姈
馃敟 鈥?strong>鈥嬭儗鍚庣绁峰紡鎷変几鈥?/strong>鈥嬶紙涓撴不鎷滄嫓鑲夛級锛?/p>
- 鍙屾墜鑳屽悗鍚堝崄锛屽敖鍔涘悜涓婃姮楂樻墜鎺?/li>
- 淇濇寔10绉捗?缁勶紝鍔炲叕鏃忓崍浼戝氨鑳界粌
- 鐜勫鏁堟灉锛氳繛鐫€鍋氫竴鍛紝绌挎棤琚栬~鏁㈡姮鎵嬩簡
馃敟 鈥?strong>鈥嬮棬妗嗛潤鎬佸鎶椻€?/strong>鈥嬶紙鏉ヨ嚜CCTV鎺ㄨ崘绉樼睄锛夛細
- 绔欓棬妗嗗唴锛屽弻鎷虫姷浣忎袱渚ч棬妗嗗悜澶栧彂鍔?/li>
- 淇濇寔8绉掑悗鏀炬澗锛岄噸澶?0娆?/li>
- 鍘熺悊鎻锛氶潤鍔涜缁冨鑲屼笉绮楄噦锛屽瀛愪滑鏀惧績缁?/li>
涓夈€佷綘闂垜绛旓細鏂版墜鏈€鍏冲績鐨?涓棶棰?/h3>
鈥?strong>鈥婹锛氭瘡澶╃粌澶氫箙瑙佹晥锛熲€?/strong>鈥?br/> A锛氭瘡澶?0鍒嗛挓瓒崇煟锛侀噸鐐瑰湪鈥?strong>鈥嬫寔缁埡婵€鈥?/strong>鈥嬭€岄潪鏃堕暱銆傜爺绌舵樉绀猴紝姣忓懆3-4娆¤缁?2澶╀紤鎭紝6鍛ㄥ氨鑳界湅鍒版槑鏄惧彉鍖?/p>
鈥?strong>鈥婹锛氶渶瑕佹帶鍒堕ギ椋熷悧锛熲€?/strong>鈥?br/>
A锛氭兂澧炶倢寰楄浣忓叕寮忥細
鉁?鈥?strong>鈥嬭泲鐧借川鈥?/strong>鈥嬶紴1.5g/鍏枻浣撻噸锛堥浮铔?楦¤兏鑲夋€艰捣鏉ワ級
鉂?鈥?strong>鈥嬫补鐐哥硸鍒嗏€?/strong>鈥嬭兘鍏嶅垯鍏嶏紙濂惰尪鐐搁浮say bye锛?/p>
鈥?strong>鈥婹锛氬乏鍙虫墜鑷傚姏閲忎笉鍧囧拫鏁达紵鈥?/strong>鈥?br/> A锛氬崟杈硅缁冩潵鏁戝満锛佹瘮濡傦細
- 鍗曟墜鎵跺渚ц韩淇崸鎾?/li>
- 鍗曡噦濉戞枡鐡跺垝鑸?br/> 鍏抽敭鐐?/em>锛氬急渚у缁?0%娆℃暟
鈥?strong>鈥婹锛氬Ж濡堟湡鑳界粌鍚楋紵鈥?/strong>鈥?br/> A锛氬墠涓夊ぉ寤鸿浼戞伅锛屽悗鏈熷彲鍋氣€?strong>鈥嬩綆寮哄害闈欐€佽缁冣€?/strong>鈥嬶紙濡傝儗鍚庡悎鍗佹媺浼革級銆傚惉韬綋鐨勶紝鍒‖鍒氾紒
鈥?strong>鈥婹锛氱粌瀹岄吀鐥涙甯稿悧锛熲€?/strong>鈥?br/> A锛氳交寰吀鐥涙槸鑲岃倝鍦ㄧ敓闀匡紝浣嗏€?strong>鈥嬫寔缁笁澶╀互涓娾€?/strong>鈥嬭璀︽儠锛佸彲鑳芥槸鍔ㄤ綔閿欒瀵艰嚧鎷変激
鍥涖€佷釜浜虹钘忚鍒掕〃锛堢収鎶勫氨琛岋紒锛?/h3>
鈥?strong>鈥嬨€屼經绯荤増銆嶁€?/strong>鈥嬶紙閫傚悎996绀剧暅锛夛細
鏃堕棿 | 鍔ㄤ綔 | 缁勬暟 |
---|---|---|
鏅ㄨ捣 | 鎵浆鎵嬭噦鎿?/td> | 2脳20 |
鍗堜紤 | 闂ㄦ闈欐€佸鎶?/td> | 3脳10 |
鐫″墠 | 鑳屽悗绁堢シ寮忔媺浼?/td> | 5脳10s |
鈥?strong>鈥嬨€岀寷鐢风増銆嶁€?/strong>鈥嬶紙鎯宠楹掗簾鑷傜殑鐪嬭繃鏉ワ級锛?/p>
- 鍛ㄤ竴/鍥涳細淇崸鎾戝彉寮忓ぇ鍏紙绐勮窛+铚樿洓渚?鍑绘帉锛?缁劽?5娆?/li>
- 鍛ㄤ笁/鍏細妞呭瓙鑷傚眻浼?濉戞枡鐡跺集涓捐秴绾х粍 5缁劽?2娆?/li>
- 姣忓ぉ锛氳泲鐧借川鎽勫叆涓嶄綆浜?20g锛堝弬鑰冪厧楦¤兏鑲壝?鍧楋級
璇寸偣鎺忓績绐濈殑璇?/h3>
缁冩墜鑷傝繖浜嬪効鍚э紝灏卞儚鐓紑姘粹€斺€斺€?strong>鈥嬪墠20澶╁彲鑳界湅涓嶅埌姘旀场锛屼絾鐑噺鍦ㄦ寔缁Н绱€?/strong>鈥嬨€傛垜瑙佽繃澶浜哄崱鍦ㄧ涓夊懆鏀惧純锛屽叾瀹炶繖鏃跺€欒倢鑲夌氦缁村凡缁忓湪閲嶇粍浜嗐€傝浣忎袱涓叧閿細
1锔忊儯 鈥?strong>鈥嬪姩浣滄爣鍑嗭紴鐩茬洰杩芥眰鏁伴噺鈥?/strong>鈥嬶紙瀹佸仛5涓爣鍑嗙殑锛屼笉鍋?5涓檭鎮犵殑锛?br/>
2锔忊儯 鈥?strong>鈥嬪悆鐫$粌涓変綅涓€浣撯€?/strong>鈥嬶紙缁冨畬涓嶅悆铔嬬櫧璐?鐧界粰锛岀啲澶?鎺夎倢鑲夛級
鏈€鍚庣敥涓毚璁猴細鈥?strong>鈥嬪埆淇¢偅浜?澶╃槮鎵嬭噦鐨勯璇濓紒鈥?/strong>鈥?鑲岃倝鐢熼暱鏈夎嚜宸辫妭濂忥紝鑰佽€佸疄瀹炵粌婊′笁涓湀锛屼綘浼氬洖鏉ヨ阿鎴戙€備粠鐜板湪寮€濮嬶紝鏀句笅鎵嬫満锛屾壘涓熆娉夋按鐡跺紑缁冨惂锛?/p>