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一周的锻炼计划

更新时间: 2020-07-05 00:00:00     

以下解释:

1、练背:颈后引体向上四组或颈前引体向上四组,硬拉四组,胸前提拉四组或耸肩四组;

2、练腿:深蹲四组,俯卧腿弯举四组,踮立四组;

3、练肱三头肌:窄卧推四组,站姿肘下压四组或仰卧臂屈伸四组,俯立臂屈伸四组;

4、练肱二头肌:站姿臂弯举四组,正握单臂弯举两组或反握单臂弯举两组,巻棒两组;

5、练肩:颈前推举四组,颈后推举四组,站立飞鸟四组,俯立飞鸟四组;

6、减脂:仰卧起坐六组,仰卧举腿六组,慢跑半小时;

关键词: 锻炼 计划

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