肌肉群锻炼动作示意图,想练什么对号入座!
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俯身背臀训练 目标肌:背部肌群 臀大肌
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俯身单腿平衡训练
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俯身杠铃双臂划船 目标肌:背部肌群
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俯身哑铃划船 目标肌:背阔肌
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俯卧撑 肩袖肌群 胸大肌
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负重俯身单腿平衡训练
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钢线下拉 目标肌:背阔肌
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肱肌训练 目标肌:肱肌
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滚轮支点俯卧撑 目标肌:上肢肌肉群 腰腹等核心部位
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目标肌:臀腿背等肌肉群
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平板卧推 目标肌:胸部肌群 三角肌
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平凳肱三头肌训练 目标肌:肱三头肌
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上斜板卧推 目标肌肉:胸部肌群
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上斜板哑铃夹胸 目标肌:肩袖肌群 胸大肌
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身哑铃飞鸟 目标肌:三角肌后束 背部肌群
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深蹲 目标肌:腿部肌群 臀大肌
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双杠臂屈伸 目标肌:肱三头肌
![](http://n4.ikafan.com/assetsj/blank.gif)
小臂伸收训练
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悬挂屈腿收腹 目标肌:腹部级群
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哑铃侧平提肩
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哑铃前平举 目标肌:三角肌前束
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仰卧卷腹 目标肌:腹部肌群
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仰卧平板杠铃肱三弯举 目标肌:肱三头肌
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仰卧平板壶铃肱三弯举 目标肌:肱三头肌
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站姿哑铃提肩 目标肌:斜方肌
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肢体哑铃推肩 目标肌:三角肌
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