50个动作,让你在家练成肌肉男!
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来源:本站采集
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没时间去健身,在家也能练成肌肉男
下面推荐50个健身动作,无需器械
请根据自身实际情况进行组合,
每次训练选择3-10个动作进行练习,
每个动作做10-20次。
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具体动作如下:
▼深蹲
![](http://n4.ikafan.com/assetsj/blank.gif)
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▼跳跃深蹲
![](http://n4.ikafan.com/assetsj/blank.gif)
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▼箭步蹲
![](http://n4.ikafan.com/assetsj/blank.gif)
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▼跳跃箭步蹲
![](http://n4.ikafan.com/assetsj/blank.gif)
▼靠墙支撑
![](http://n4.ikafan.com/assetsj/blank.gif)
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▼抬高跳
![](http://n4.ikafan.com/assetsj/blank.gif)
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▼单腿深蹲
![](http://n4.ikafan.com/assetsj/blank.gif)
▼摸地速跑
![](http://n4.ikafan.com/assetsj/blank.gif)
▼鸭子步
![](http://n4.ikafan.com/assetsj/blank.gif)
▼移动箭步蹲
![](http://n4.ikafan.com/assetsj/blank.gif)
▼站立"俯卧撑"
![](http://n4.ikafan.com/assetsj/blank.gif)
▼膝盖俯卧撑
![](http://n4.ikafan.com/assetsj/blank.gif)
▼俯卧撑
![](http://n4.ikafan.com/assetsj/blank.gif)
▼宽距俯卧撑
![](http://n4.ikafan.com/assetsj/blank.gif)
▼钻石俯卧撑
![](http://n4.ikafan.com/assetsj/blank.gif)
▼击掌俯卧撑
![](http://n4.ikafan.com/assetsj/blank.gif)
▼单手俯卧撑
![](http://n4.ikafan.com/assetsj/blank.gif)
▼高位俯卧撑
![](http://n4.ikafan.com/assetsj/blank.gif)
▼倒立俯卧撑
![](http://n4.ikafan.com/assetsj/blank.gif)
▼仰卧起坐
![](http://n4.ikafan.com/assetsj/blank.gif)
▼船式摇摆
![](http://n4.ikafan.com/assetsj/blank.gif)
▼V字两头起
![](http://n4.ikafan.com/assetsj/blank.gif)
▼屈膝平板支撑
![](http://n4.ikafan.com/assetsj/blank.gif)
▼平板支撑
![](http://n4.ikafan.com/assetsj/blank.gif)
▼侧平板支撑
![](http://n4.ikafan.com/assetsj/blank.gif)
▼Inch Worm
![](http://n4.ikafan.com/assetsj/blank.gif)
▼Walkout
![](http://n4.ikafan.com/assetsj/blank.gif)
▼倒立爬墙
![](http://n4.ikafan.com/assetsj/blank.gif)
▼倒立支撑
![](http://n4.ikafan.com/assetsj/blank.gif)
▼蜘蛛步
![](http://n4.ikafan.com/assetsj/blank.gif)
▼仰卧腿举
![](http://n4.ikafan.com/assetsj/blank.gif)
▼飞行式腿举
![](http://n4.ikafan.com/assetsj/blank.gif)
▼交替腿举
![](http://n4.ikafan.com/assetsj/blank.gif)
▼超人式两头起
![](http://n4.ikafan.com/assetsj/blank.gif)
▼早安式弯腰
![](http://n4.ikafan.com/assetsj/blank.gif)
▼垫脚引体向上
![](http://n4.ikafan.com/assetsj/blank.gif)
▼正手引体向上
![](http://n4.ikafan.com/assetsj/blank.gif)
▼反手引体向上
![](http://n4.ikafan.com/assetsj/blank.gif)
▼正反手引体向上
![](http://n4.ikafan.com/assetsj/blank.gif)
▼屈腿式悬挂
![](http://n4.ikafan.com/assetsj/blank.gif)
▼直腿式悬挂
![](http://n4.ikafan.com/assetsj/blank.gif)
▼直腿式引体向上
![](http://n4.ikafan.com/assetsj/blank.gif)
▼开合跳
![](http://n4.ikafan.com/assetsj/blank.gif)
▼俯身登山跑
![](http://n4.ikafan.com/assetsj/blank.gif)
▼熊爬
![](http://n4.ikafan.com/assetsj/blank.gif)
▼悬挂抬膝及胸
![](http://n4.ikafan.com/assetsj/blank.gif)
▼悬挂抬膝及头
![](http://n4.ikafan.com/assetsj/blank.gif)
▼悬挂抬腿及杠
![](http://n4.ikafan.com/assetsj/blank.gif)
▼波比跳
![](http://n4.ikafan.com/assetsj/blank.gif)
▼俯卧撑跳远
![](http://n4.ikafan.com/assetsj/blank.gif)
影视精选:
视频游记:
河北:
31、视频:龙脊逍遥行
40、狼牙山惊魂简记:“太危险!我从来爬山不想到这种危险地方!”
双力臂教学:
12、如何从0到1完成双力臂
19、健身干货:慢速双力臂教学
点个「在看」,祝你很快就能学会双力臂
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