哑铃锻炼方法哑铃的正确锻炼方法→MAIGOO知识

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onclick="$('html,body').animate({scrollTop:$('#pos_commentlist').offset().top-110},{duration:300});" title="评论"><i class="iconfont icon-pinglun2"></i> 评论</a> <a target="_blank" href="https://vip.cn10.cn/fabu/zhishi/"><i class="iconfont icon-xinxifabu"></i> 发布</a> <a target="_blank" href="https://vip.cn10.cn/fabu/jiucuo/"><i class="iconfont icon-fankui"></i> 纠错/删除</a> <a target="_blank" href="https://www.bang.cn/relief/"><i class="iconfont icon-banquan"></i> 版权声明</a> </span> <i class="iconfont icon-chakan1"></i> <span count="attention">0</span> </span> </div> </div> <div class="description">摘要：哑铃是一种用于增强肌肉力量训练的简单器材。它的主要材料是铸铁，有的外包一层橡胶。它的用途是用于肌力训练，肌肉复合动作训练。因运动麻痹、疼痛、长期不活动等导致肌力低下的患者，手持哑铃，可利用哑铃的重量进行抗阻力主动运动，训练肌力。下面小编介绍一套哑铃锻炼方法，这套哑铃锻炼方法图解是从胸、肩、背、手臂、腿、腹部这6个方面来演示，下面就一起来看看。</div> <div class="articlecont normalarticle font16"> <p style="text-align:left;"><strong> <a href="https://www.maigoo.com/maigoo/1044yl_index.html" target="_blank">哑铃</a>锻炼方法</strong></p> <p style="text-align:justify;">1<span>、初级哑铃锻炼方法：渐进性超负荷法则、多组练习法则、迷乱莫测法则、孤立锻炼法则。</span></p> <p style="text-align:justify;">2<span>、中级哑铃锻炼方法：优先训练法则、金字塔法则、分部练习法则、大量充血法则、超级组法则、复合组法则、综合练习法则、周期法则、静力紧张法则。</span></p> <p style="text-align:justify;">3<span>、高级哑铃锻炼方法：</span><span>"</span><span>欺骗</span><span>"</span><span>法则、三合组法则、巨型组合法则、先期疲劳法则、休息</span><span>---</span><span>停歇法则、顶峰收缩法则。</span></p> <p style="text-indent:0px;text-align:center;"><span><img src="https://image.maigoo.com/upload/images/20190726/10125381237_640x420.jpg" alt="" /><br/> </span></p> <p>下面小编介绍一套哑铃锻炼方法，这套<a href="https://www.maigoo.com/maigoo/1044yl_index.html" target="_blank">哑铃</a>锻炼方法图解是从胸、肩、背、手臂、腿、腹部这6个方面来演示，下面就一起来看看：</p> <p><strong>胸部肌肉</strong></p> <p>动作一、平板哑铃推胸</p> <p>动作二、上斜哑铃飞鸟</p> <p>动作三、持铃俯卧撑</p> <p>动作四、上斜哑铃卧推</p> <p>动作五、下斜哑铃卧推</p> <p><strong>肩部肌肉</strong></p> <p>动作一、坐姿哑铃推肩</p> <p>动作二、俯身哑铃飞鸟</p> <p>动作三、直立哑铃侧平举</p> <p>动作四、直立哑铃胸前提拉</p> <p>动作五、直立哑铃耸肩</p> <p><strong>背部肌肉</strong></p> <p>动作一、引体向上</p> <p>动作二、哑铃硬拉</p> <p>动作三、俯身哑铃划船</p> <p>动作四、单臂哑铃划船</p> <p><strong>手臂肌肉</strong></p> <p>动作一、托臂哑铃弯举</p> <p>动作二、双杠臂屈伸</p> <p>动作三、后仰哑铃臂屈伸</p> <p>动作四、跪姿单臂哑铃臂屈伸</p> <p>动作五、坐姿哑铃弯举</p> <p><strong>腿部肌肉</strong></p> <p>动作一、俯卧负重腿弯举</p> <p>动作二、坐姿负重腿屈伸</p> <p>动作三、负重哑铃箭步蹲</p> <p>动作四、负重哑铃深蹲</p> <p>动作五、负重哑铃提踵</p> <p><strong>腹部肌肉</strong></p> <p>动作一、直立哑铃体侧屈</p> <p>动作二、固腿仰卧起坐</p> <p>动作三、上斜仰卧举腿</p> <p class="tips">声明：以上内容源于程序系统索引或网民分享提供，仅供您参考使用，不代表本网站的研究观点，请注意甄别内容来源的真实性和权威性。<a class="color1" href="javascript:;" onclick="window.open('https://vip.cn10.cn/fabu/audit/');">申请删除>></a> <a class="color1" href="javascript:;" onclick="window.open('https://vip.cn10.cn/fabu/jiucuo/');">纠错>></a> <p></div> <div class="articlesharebox"> <div class="bdsharebuttonbox"> <a href="javascript:void(0);" class="bds_weixin" data-cmd="weixin" title="分享到微信" onclick="shareclick(this);"><i class="iconfont icon-pengyouquan"></i></a> <a href="javascript:void(0);" class="bds_qzone" data-cmd="qzone" title="分享到QQ空间" onclick="shareclick(this);"><i 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