健美健身各部位训练动作详解及图示

健美训练动作详解 胸部 平卧推举 HYPERLINK "http://b32.photo.store.qq.com/http_imgload.cgi?/rurl4_b=c1694de07e6baa325efd236747f97d35e7921660f7e8f1e5320def40d78ad88abd53159e7a0a68d590e27d56dfbe3d232eb3b0c7c03ec13ebd99a4e29da474dfa6ea22b78080f5e91245a5e58d450ab3bc33068a&a=28&b=32" \t "_blank" 上斜推举 HYPERLINK "http://b32.photo.store.qq.com/http_imgload.cgi?/rurl4_b=c1694de07e6baa325efd236747f97d35c70386a34a54f10efaf7fc53c6028eb0e8904cf55fc0342fb6693e8d643045932bf1afafbb24c91fcf68771d17df2f1aeec54cc84ec46c1fb4185341f1ec8f25d599a4eb&a=32&b=32" \t "_blank" 上斜飞鸟 HYPERLINK "http://b32.photo.store.qq.com/http_imgload.cgi?/rurl4_b=c1694de07e6baa325efd236747f97d352aff35fd6a7b0059f5510c6dd83069161da9d8e0a01424914a1693c331340fb3b52d29d71ee8eea2bdbccf95d5dc0121638732b441ffdf2c5d917999e568c71119a6389c&a=36&b=32" \t "_blank" 下斜推举（即在下斜凳上做杠铃卧推） 下斜哑铃推举（即在下斜凳上做哑铃推举） 平卧飞鸟 INCLUDEPICTURE "http://b32.photo.store.qq.com/http_imgload.cgi?/rurl4_b=c1694de07e6baa325efd236747f97d35c9697da8da3c940b5a636cecc897ab598fad107e7cd11a5f6f0a0d7afeca5ae1d7e79f7a15c835799ebc7e36c4660f8d6b8f3140eada7f73e77d6b6210d185548fe3c585&a=36&b=32" \* MERGEFORMATINET INCLUDEPICTURE "http://b36.photo.store.qq.com/http_imgload.cgi?/rurl4_b=c1694de07e6baa325efd236747f97d3582d245c83f61a567629a1843bf9744c20f68dd9b4cdf3f04ba68b546fca8089f06289e65cd5ed7bb87ab0305e224657365f819b9dbf818a13c0e4a16fdd5e58972e0b4f3&a=35&b=36" \* MERGEFORMATINET 器械夹胸 HYPERLINK "http://b32.photo.store.qq.com/http_imgload.cgi?/rurl4_b=c1694de07e6baa325efd236747f97d350499b61cec48561a6218cc841b6de7705cdb401ef066f5026dc0c569502a4089456203583400144ce8e0f473ee2578506862d234d9a4f5710e83d5ebe2daaa3e8b907a55&a=32&b=32" \t "_blank"   二头 杠铃托臂弯举 INCLUDEPICTURE "http://b35.photo.store.qq.com/http_imgload.cgi?/rurl4_b=c1694de07e6baa325efd236747f97d35d464abb5e2a6de870566e5fdb9b25c64d23b3290d57d6156faec8d40c037fd004cf40e278c32c241e590c4f6958d13676248ab246f49875a9883cc2d0891490c8bb72057&a=31&b=35" \* MERGEFORMATINET 内弯举（肘部靠住大腿内侧） HYPERLINK "http://b32.photo.store.qq.com/http_imgload.cgi?/rurl4_b=c1694de07e6baa325efd236747f97d3559052af2455760f9fe8a16095503092e07cdb0a5dddad617147b412af802fcf66594a84a06e23ef32101cde68d010b04929d2e9028e4026e38cba1efbf9966152bf8f021&a=32&b=32" \t "_blank" 锤式弯举 INCLUDEPICTURE "http://b32.photo.store.qq.com/http_imgload.cgi?/rurl4_b=c1694de07e6baa325efd236747f97d350124ddb7ccacca279e88b610556f684005f61d1449c46eece7e4108eafa22424d7aa6cb19ca34ce60aa640942778224d2fe0c01f0bf9f0f6b99964274040363e232a6694&a=25&b=32" \* MERGEFORMATINET 杠铃立姿弯举 HYPERLINK "http://b32.photo.store.qq.com/http_imgload.cgi?/rurl4_b=c1694de07e6baa325efd236747f97d3541937e9e5901a43a5fe930f12d8d72e7f52a6d0f8b14d898937c2d21926fe0b366b11c0ac44ee3de726c8c8829bcc675fb198df983186c09a7fd29fe5efc8da5699104a6&a=35&b=32" \t "_blank" 哑铃托臂弯举（单手握哑铃做，同杠铃托臂弯举） 交替弯举 HYPERLINK "http://b36.photo.store.qq.com/http_imgload.cgi?/rurl4_b=c1694de07e6baa325efd236747f97d35dabb2a36b831e27339783bf6ce094088c96e5b51f082b1e20f6099f21cd11fc6c63a528c6b73d2925058cbf1f43583aa96b4e345a2747fc2c1ee8c2faec1d4a37408fdce&a=36&b=36" \t "_blank" 反式弯举（即手背向前握杠铃做杠铃立姿弯举） INCLUDEPICTURE "http://b36.photo.store.qq.com/http_imgload.cgi?/rurl4_b=c1694de07e6baa325efd236747f97d35ffd1a35ce3202001a34d13003aacd84a5623d5dfa052fa7b5562d53d3a5c00bbece8492b45f2fac82cbafe0951302e546f577673c7afa8d77bdff756a5e6f1baac669bbb&a=36&b=36" \* MERGEFORMATINET     三头 重锤下压 INCLUDEPICTURE "http://b35.photo.store.qq.com/http_imgload.cgi?/rurl4_b=c1694de07e6baa325efd236747f97d35cf766d06bf90ff61ed07e1203ebc4fc6368ed993daf18142c3e85151924d2cc6d8ef01224f135d1287dc9b03d79173c67c967cb5c20df8432d783efd2016b054af566261&a=35&b=35" \* MERGEFORMATINET HYPERLINK "http://b32.photo.store.qq.com/http_imgload.cgi?/rurl4_b=c1694de07e6baa325efd236747f97d35cc707142389201e3f592beeb8d63d3b1e51e3598e4e759667627769c68c240de74ead70d2d5c4ee503a4ec5ff3fdfc195347937af0acf6622127b6b8d99db9fba9ac1d33&a=32&b=32" \t "_blank" 哑铃臂屈伸（建议用双手做，节省时间，且保持平衡） HYPERLINK "http://b32.photo.store.qq.com/http_imgload.cgi?/rurl4_b=c1694de07e6baa325efd236747f97d3578c417d73bd09c346ee85a15819a09b5f183c5ab50c7a48cac98a92abc9c14e2208efc660721aefaa79d1cbd684d8f49f8b925f66c51861d3c65ae60dfe0601a8c0d6377&a=32&b=32" \t "_blank" 平卧窄握推举 INCLUDEPICTURE "http://b35.photo.store.qq.com/http_imgload.cgi?/rurl4_b=c1694de07e6baa325efd236747f97d356fbd676b0a84a7cbc7154f05d490b9f560ffae94c00b0863cca3c8f099c7d5f9cbc833f34159a934d8ea96c5e472dd2bd426cc8b03357b0f73a2670d567a9149e1e6388f&a=31&b=35" \* MERGEFORMATINET HYPERLINK "http://b32.photo.store.qq.com/http_imgload.cgi?/rurl4_b=c1694de07e6baa325efd236747f97d35443515dddedb1fba3772c69446c6609331f34829210d40871831013afadc4425f98269f23e4b6b4ee9569d61d1c18f206ddebcf7ea2d596ffb61f89c77c203cc2ca39d86&a=35&b=32" \t "_blank" 仰卧杠铃臂屈伸 INCLUDEPICTURE "http://b35.photo.store.qq.com/http_imgload.cgi?/rurl4_b=c1694de07e6baa325efd236747f97d35309267694f938acd18eb54fdb696c53d8f9f3577aa96562aeb0b0f5becb27315a304f86e4bd8cee78d4b97a3f138b662c04f5d36b386551a068eb1da39f5e5e42b1301cb&a=36&b=35" \* MERGEFORMATINET 俯身臂屈伸 INCLUDEPICTURE "http://b31.photo.store.qq.com/http_imgload.cgi?/rurl4_b=c1694de07e6baa325efd236747f97d35a16c536f72551a1da2307f52f71f58091964294c2d0af81a0c188a66253f32690aba0cc1aaf33cf2c1c1710a31417fdf3568c61b17324031ff2b5ada6c10f7dd18d73485&a=36&b=31" \* MERGEFORMATINET HYPERLINK "http://b32.photo.store.qq.com/http_imgload.cgi?/rurl4_b=c1694de07e6baa325efd236747f97d35ccb4333cfed70d8aa7f5100411f338b02aed1c4477e6e6af00c3924327ed5ad8ab7a619983e0d94458a1dd08646e752f9353123f652c9c99d65fee62980c91208fc752c6&a=29&b=32" \t "_blank" HYPERLINK "http://b32.photo.store.qq.com/http_imgload.cgi?/rurl4_b=c1694de07e6baa325efd236747f97d35ad09192131d277bc52bad34ddd5359d11068b4317cd9bdcace43990b597da57e0a7b74888824da5665139f1496785a10417541ab7753a555b51996e82e279348dc51a4d2&a=36&b=32" \t "_blank"   背部 颈前下拉 HYPERLINK "http://b36.photo.store.qq.com/http_imgload.cgi?/rurl4_b=c1694de07e6baa325efd236747f97d3506d7a744e12c4806e0d2430759992d05156059bff63f36120613b371d8c9254f1fc35a252e4e23e3852ba9ccead70774e2fec21ace88ca1e17d115f3db86d42a39dedc59&a=32&b=36" \t "_blank" 俯身杠铃划船 INCLUDEPICTURE "http://b36.photo.store.qq.com/http_imgload.cgi?/rurl4_b=c1694de07e6baa325efd236747f97d3597ea6ee9816a6a7349dbb7b98f5b92ad0608a213099018aaa5d2c653de01c3996f7ae9455a0733c11e247c1d76867a8c161cf964b41c22aeaa0fccef0e321837e7f067d9&a=29&b=36" \* MERGEFORMATINET INCLUDEPICTURE "http://b36.photo.store.qq.com/http_imgload.cgi?/rurl4_b=c1694de07e6baa325efd236747f97d35353219adddc60836cfc7e6e157796e0b2df7dc07839877dc392842abc45498f637d0021618d925e4490126705cc4342630c6037eb83928621fa478a4b456e0d45229feb7&a=31&b=36" \* MERGEFORMATINET 坐姿器械划船   INCLUDEPICTURE "http://b28.photo.store.qq.com/http_imgload.cgi?/rurl4_b=c1694de07e6baa325efd236747f97d359d122f29eada36a7f4d58b7f5117c9bcfa11c4243fa11ca22b04165a135c35899585c709d28ec695f99327dfe8ad17a6971711e70b06aea2ff1b81ffd14ddbbbeff69fde&a=35&b=28" \* MERGEFORMATINET INCLUDEPICTURE "http://b35.photo.store.qq.com/http_imgload.cgi?/rurl4_b=c1694de07e6baa325efd236747f97d359f71ef1a004a8356f78ad65684bbb371a8c34f204b52c1afc8d111b8bea82d85e53e77252f658c06692421061f781819b0d2aa33ef1c5502c57c16bfeb18a2de3cc5bb41&a=31&b=35" \* MERGEFORMATINET INCLUDEPICTURE "http://b29.photo.store.qq.com/http_imgload.cgi?/rurl4_b=c1694de07e6baa325efd236747f97d35e5591e11b62886a3cad97e9c6acdc4ba332202acd1a3722b1becafcc9d67a85a5a7324a5628a154daab91105d80e7a0815560898e78afd6dc9b9005c7d71e375c4943fd4&a=36&b=29" \* MERGEFORMATINET   肩部 颈前杠铃推举（或肩上哑铃推举）（或颈后杠铃推举） HYPERLINK "http://b32.photo.store.qq.com/http_imgload.cgi?/rurl4_b=c1694de07e6baa325efd236747f97d3527f0064af22071e8fe8b20049b57a5eb46a528f4ba72ec9c9b2defd44c2fbf100becc7d32cbdd5f10c661e89eb7a3305dc14a17c27ed982179804b1375471b4bdfe42f06&a=31&b=32" \t "_blank" 坐姿侧平举 INCLUDEPICTURE "http://b32.photo.store.qq.com/http_imgload.cgi?/rurl4_b=c1694de07e6baa325efd236747f97d3563a64f37303b27c63fac7a0db21a5a57761989018036019dcd0f90932af9b794015fbc82159d4951d42fba2d03b6d8a85b8f4ba7cde016129224b2a32fea48b780e2c01e&a=31&b=32" \* MERGEFORMATINET HYPERLINK "http://b32.photo.store.qq.com/http_imgload.cgi?/rurl4_b=c1694de07e6baa325efd236747f97d35e27f26c0b417344dff84f9e1746d3b04fd1a66a170f710985e64ac6507c2a8dc8e9ef4fc7b969d799915ebc127382c39e0231fc86cf41dd33943fd52abeae0bf5f3f6db7&a=28&b=32" \t "_blank" INCLUDEPICTURE "http://b35.photo.store.qq.com/http_imgload.cgi?/rurl4_b=c1694de07e6baa325efd236747f97d35bb25a060c44e4f22746f17bbbe383c6485087e34e57ba74a37ec1aa537c881ddbebcadcb2ef3e6316a40f67f4f5b7566ddfeacf28276bf206ed5628edb63ee5222905f10&a=35&b=35" \* MERGEFORMATINET 杠铃前平举 INCLUDEPICTURE "http://b36.photo.store.qq.com/http_imgload.cgi?/rurl4_b=c1694de07e6baa325efd236747f97d35f29689b24815c6367597ecf10b41391637834adff4d2abe6f6de89ba72ff45ad5d8250e984fe9db99ccc652436aec57f36afe46fde92507e88156e5a7955918645d24e91&a=32&b=36" \* MERGEFORMATINET   腿部 深蹲（建议用史密斯架做） HYPERLINK "http://b28.photo.store.qq.com/http_imgload.cgi?/rurl4_b=c1694de07e6baa325efd236747f97d35401e6645c2df32cf58369d6cf95211b38af1328674620d6f0a936b9b837982eb1d34375ce54d8aad235d20a0c56f1c9e9027d2a17b0f45864b40bdfefe7a45ee9cd72fe7&a=32&b=28" \t "_blank" INCLUDEPICTURE "http://b36.photo.store.qq.com/http_imgload.cgi?/rurl4_b=c1694de07e6baa325efd236747f97d35343105fb7fe7a1e2bd5dd3f36b487d18a7ef6af1c49da165c10d5e8a19bddb8890c633ea6d0bb1aab70e639b7dc4348ed4f6a3218d3d5167b9bb4f646f72294283df202b&a=36&b=36" \* MERGEFORMATINET 腿举 INCLUDEPICTURE "http://b35.photo.store.qq.com/http_imgload.cgi?/rurl4_b=c1694de07e6baa325efd236747f97d35c1de78ae4ec0633341b984fc787437066351558bd51fb5f16c82954908f81c7811132919c0428c6e694f5b2dbeb0bad3ad914d74e04ed118144a02fd25c9505481a97a5f&a=31&b=35" \* MERGEFORMATINET INCLUDEPICTURE "http://b36.photo.store.qq.com/http_imgload.cgi?/rurl4_b=c1694de07e6baa325efd236747f97d353b0da1dd5873f73a5f14ac5152f4b9f1032731fd3ab4dd8944629cdb98d8a150a9a012574b71df98ad1966e35a4d5c8ebbba5e3c3d1ea4faad5ef0c98138e1ac730dc1d5&a=35&b=36" \* MERGEFORMATINET 腿屈伸 INCLUDEPICTURE "http://b36.photo.store.qq.com/http_imgload.cgi?/rurl4_b=c1694de07e6baa325efd236747f97d3532a88638843c2790341bedbc0a630494f397b39e4ce8bd63b11be70b8a0512472defafc741ef7d287a5e5a6fa7fd80be9399793eb9858a90d4f26fdf134bf801896a3b68&a=31&b=36" \* MERGEFORMATINET HYPERLINK "http://b32.photo.store.qq.com/http_imgload.cgi?/rurl4_b=c1694de07e6baa325efd236747f97d35e62906bd32e735c855fb8f87828168a685db7412f06a16dd63cb545d24f2cefca3d01322c839601c3827253dfa52ad498f33f7d08c6a7d233554fa7b1a4a8700e040aba6&a=31&b=32" \t "_blank" 俯卧腿弯举 HYPERLINK "http://b28.photo.store.qq.com/http_imgload.cgi?/rurl4_b=c1694de07e6baa325efd236747f97d35f8e7fd6ad43afc5fde4f90c35f3a55dc67e8a7ee4f01578bb3b58ff04810f1b78e5eb22138dd1b2c49175400204f77428796a8446b5752f3227bf47e114e3d873cb97e93&a=28&b=28" \t "_blank" 俯卧挺身 INCLUDEPICTURE "http://b36.photo.store.qq.com/http_imgload.cgi?/rurl4_b=c1694de07e6baa325efd236747f97d351d40f282cb0823e7fe2b1e671d5ef367fc4fea4cda55ae8b56dd9b09c2bd8d32c3d2052e2a7768da04dbf51327d0b818e002079815ecfa159a1c8b131aa3de3322df8b13&a=28&b=36" \* MERGEFORMATINET HYPERLINK "http://b29.photo.store.qq.com/http_imgload.cgi?/rurl4_b=c1694de07e6baa325efd236747f97d35c1e990e77fae3350eba8872a16714debc2ad684a7cabc9bed060a037ca4e87d0a5a3012b5a3f1a9283a834644dbf39979bd1f235fd8b38ea249fe3840fe03c26dd910c97&a=36&b=29" \t "_blank"   腹部 仰卧起坐 INCLUDEPICTURE "http://b35.photo.store.qq.com/http_imgload.cgi?/rurl4_b=c1694de07e6baa325efd236747f97d35db5a89088f77df842ce076e1191dc2102292d2cfbef04696710db1f062ca2fff9c34b1fd4e4e9ea8c952c476fd67d46d3b872a9f6e6f0d5cafd53f94421a07b094d76e2e&a=36&b=35" \* MERGEFORMATINET INCLUDEPICTURE "http://b36.photo.store.qq.com/http_imgload.cgi?/rurl4_b=c1694de07e6baa325efd236747f97d359b78c667eb2fc55d706df726f44799f9a7cefced3e4ac93b3afbbd55696e22a6cbcb2a8179a66e35068351f11a636d1ce868ecf829e896fe68f5e4e182b1f5429c0d411a&a=36&b=36" \* MERGEFORMATINET INCLUDEPICTURE "http://b32.photo.store.qq.com/http_imgload.cgi?/rurl4_b=c1694de07e6baa325efd236747f97d358e64f793f14c2385278dd9bd9ec6a8bd77f398491bd454991fe1d54e0ef2e13cb053cc17641a639044aa7e2734dfeb8292768079bdcb07645bcaf82a08a218f89adeecda&a=36&b=32" \* MERGEFORMATINET INCLUDEPICTURE "http://b36.photo.store.qq.com/http_imgload.cgi?/rurl4_b=c1694de07e6baa325efd236747f97d3546e4efadc260951667711e232cc2d6c85dbcd98ca5453858ec589235b607bb5b754405126f466a0b2bcd3f37c30eb1a78c09bca8ee31e55b42a5be0f6789dbbdcadedc14&a=31&b=36" \* MERGEFORMATINET 悬垂举腿（悬挂或肘部支撑） HYPERLINK "http://b36.photo.store.qq.com/http_imgload.cgi?/rurl4_b=c1694de07e6baa325efd236747f97d357674263bd902a163c962789c1484f2d4b81b076fd9c1107a290745c1e9fd8f23df6e5925d99af613c219fc86217418e4a1f7ec0b632ffaf1252567bedbd24006b199e807&a=35&b=36" \t "_blank" 仰卧举腿 坐式缩腿 INCLUDEPICTURE "http://b32.photo.store.qq.com/http_imgload.cgi?/rurl4_b=c1694de07e6baa325efd236747f97d35bd70db6c695c2d64376b107c74b16cb5a84aa39df4fb65755a1ea7ce0a3977837782c4d5dcd847201bc3be1086f50235ac0c424c7e4656494a9c020f1c2f003480e90d6f&a=31&b=32" \* MERGEFORMATINET 哑铃体侧屈 INCLUDEPICTURE "http://b36.photo.store.qq.com/http_imgload.cgi?/rurl4_b=c1694de07e6baa325efd236747f97d350656f230402f6bfb09cbe5a1d6f41590b35b62d7fcdb1c4b33f4e5eebdd01c41b3a431011051a2088c8c6d331c5e0d079b162a6f47f06d61f2c0d02b90a7bbd27b2381fe&a=35&b=36" \* MERGEFORMATINET INCLUDEPICTURE "http://b36.photo.store.qq.com/http_imgload.cgi?/rurl4_b=c1694de07e6baa325efd236747f97d352080678212c17923ee638dd3cc4ba9baa6bcd8bd93193b9c357086c96ffc0265b88e79946a5b03105523cc3097ffe655b30555b6b9ae27fad81b9427b671e2730998c51b&a=31&b=36" \* MERGEFORMATINET 正在加载中... 0/140 表情好友 HYPERLINK "javascript:void(0);" 礼物