![健身不茫然之动作篇](https://imgcache.dealmoon.com/thumbimg.dealmoon.com/dealmoon/570/94c/eac/1ed7fb4c8ff10e3a4674b8a.jpg_1280_1280_3_99a1.jpg)
冬天过去,夏天马上就要来了,你衣橱里的短裙是不是都蠢蠢欲动了?如果今年你还打算穿婚纱,穿比基尼,穿超短裙,那现在就要开始准备锻炼了奥~
![](https://imgcache.dealmoon.com/thumbimg.dealmoon.com/dealmoon/111/626/cee/1bad7f7781cfc87da76d79d.jpg_1080_0_40_2434.jpg)
废话少说,来看干货。因为文中图片较多,为了防止混乱,我列了个简单的小目录👇,每个条目都采用体态问题+锻炼动作的形式。
![](https://imgcache.dealmoon.com/thumbimg.dealmoon.com/dealmoon/ab1/e2e/6e5/311f864abb6a34c87db7247.jpg_1080_0_40_47d1.jpg)
上肢运动
- 正常脖子位置耳朵应与肩线在一条线上,前倾不仅体态不好,而且影响健康:
![](https://imgcache.dealmoon.com/thumbimg.dealmoon.com/dealmoon/047/34b/388/23b3aceb11997626a347a14.jpg_1080_0_40_b773.jpg)
锻炼动作:收下巴,脑袋平行后移,也可以通过贴墙站练习。
![](https://imgcache.dealmoon.com/thumbimg.dealmoon.com/dealmoon/f05/17b/6a3/b7351c0654576a485dcc7f9.jpg_1080_0_40_421f.jpg)
- 想穿露背装?背部肌肉却不够紧致。
![](https://imgcache.dealmoon.com/thumbimg.dealmoon.com/dealmoon/c42/0a3/320/46746be823f0e4afebae8d4.jpg_1080_0_40_2855.jpg)
然而如果背部够美,那就加分啦~
![](https://imgcache.dealmoon.com/thumbimg.dealmoon.com/dealmoon/f1c/7b3/4af/6591384b0bbd42d060fb676.jpg_1080_0_40_77f9.jpg)
锻炼动作:站姿杠铃划船,耸肩。(杠铃可用哑铃,壶铃,弹力带代替)
站姿杠铃划船
![](https://imgcache.dealmoon.com/thumbimg.dealmoon.com/dealmoon/003/3f6/c88/0fc3138a92d4973d2c65906.jpg_1080_0_40_ff7f.jpg)
👆站姿杠铃划船进行时注意不要挺肚子,如果如果哑铃太重,可以适当调整重量
- 含胸驼背。
![](https://imgcache.dealmoon.com/thumbimg.dealmoon.com/dealmoon/689/c3e/6d7/731cd5bbbe5c2e53ca1a789.jpg_1080_0_40_1530.jpg)
锻炼动作:push-ups;斜面推举;pullovers。
push ups
![](https://imgcache.dealmoon.com/thumbimg.dealmoon.com/dealmoon/c7e/716/c16/9de4edc7d3c918f49c7343c.jpg_1080_0_40_d2b8.jpg)
👆push up时小腹要平坦,不要撅屁股,背部肩胛骨不要突出来,如果力量不够,不能保持身 体笔直,可以改用膝盖着地。
斜面推举
![](https://imgcache.dealmoon.com/thumbimg.dealmoon.com/dealmoon/0cb/05b/81c/417d840c06928afda394f1b.jpg_1080_0_40_4f57.jpg)
👆哑铃重量要适合自己,B动作时胳膊肘尽量与背部保持在同一平面,不要往后垂。
pullovers
![](https://imgcache.dealmoon.com/thumbimg.dealmoon.com/dealmoon/5d1/a0d/b17/2a2100e736b0dc75e370f83.jpg_1080_0_40_1b82.jpg)
👆B动作时胳膊与背部保持在同一平面,不要往后垂,如果腰部力量不够,就躺在瑜伽垫上面完成。
- 胳膊拜拜肉,侧身赘肉:
![](https://imgcache.dealmoon.com/thumbimg.dealmoon.com/dealmoon/ee1/de8/d3a/1c5e921316991e715b57056.jpg_1080_0_40_2715.jpg)
锻炼动作:俯卧撑,半俯卧撑(膝盖着地),侧身平板支撑。
![](https://imgcache.dealmoon.com/thumbimg.dealmoon.com/dealmoon/1ec/f92/72f/2c30259cec7f5bfaaf87be5.jpg_1080_0_40_a73f.jpg)
👆身体保持笔直,臀部不要下垂。
- 上臂粗。
![](https://imgcache.dealmoon.com/thumbimg.dealmoon.com/dealmoon/583/995/b47/1c0dd402c6d900cc61c5aee.jpg_1080_0_40_724c.jpg)
锻炼动作:bent over rows,引体向上。
![](https://imgcache.dealmoon.com/thumbimg.dealmoon.com/dealmoon/10b/c51/cca/c1c75644eb6a384ca947400.jpg_1080_0_40_8e02.jpg)
bent over rows
👆bent over rows胳膊基本与身体垂直,身体与地面平行,B动作时大臂的肌肉用力,小臂只需要维持哑铃的位置
- 臀部不够翘。
![](https://imgcache.dealmoon.com/thumbimg.dealmoon.com/dealmoon/2a7/4af/ca8/11ccccb584322499a3936d2.jpg_1080_0_40_951f.jpg)
锻炼动作:下蹲,下蹲,下蹲,重要的事情说三遍。
下蹲标准动作
![](https://imgcache.dealmoon.com/thumbimg.dealmoon.com/dealmoon/606/20b/9e0/e5b82bb807957aa0855079b.jpg_1080_0_40_4b2b.jpg)
👆下蹲的动作需要臀部用力,不要用大腿发力。下蹲时先撅屁股有助于改善大腿用力的错误。身体基本与小腿平行,背部和小腿稍前倾,但膝盖不能超过脚尖。
![](https://imgcache.dealmoon.com/thumbimg.dealmoon.com/dealmoon/70b/8de/b38/2e35a2ccd420c47700ce0c3.jpg_1080_0_40_7b18.jpg)
下肢运动
- 大腿内侧有赘肉,不紧致,甚至走路会摩擦。
![](https://imgcache.dealmoon.com/thumbimg.dealmoon.com/dealmoon/5df/e19/cfe/58e426d473e28ccf3ec51ed.jpg_1080_0_40_0aac.jpg)
大腿内侧为什么容易长肉?
因为只有做👇这个动作才会练到内侧肌肉,而日常生活中,这个动作很少用到。
![](https://imgcache.dealmoon.com/thumbimg.dealmoon.com/dealmoon/684/9f5/665/52e432d6e40861635bfd0ef.jpg_1080_0_40_f04b.jpg)
锻炼动作:引体向上时膝盖抬高;侧卧抬举下面的腿;大腿外转(添加阻力);内收腿(添加阻力)。
![](https://imgcache.dealmoon.com/thumbimg.dealmoon.com/dealmoon/338/26c/787/1583e8fa27fb300d577fa98.jpg_1080_0_40_63d6.jpg)
- 大腿前侧赘肉肉。
锻炼动作:跑步,下蹲,跳绳,腿推举。
![](https://imgcache.dealmoon.com/thumbimg.dealmoon.com/dealmoon/cf4/d10/e52/c68e4fcda8e83e4a173d294.jpg_1080_0_40_29b8.jpg)
👆leg press腿部用力时,注意膝盖不要内扣,两腿要平行。
- 小腿前侧力量不足,腿部力量不均衡。
锻炼动作:lunges(不知道汉语翻译);step-ups。
![](https://imgcache.dealmoon.com/thumbimg.dealmoon.com/dealmoon/305/973/5ce/ea3e9727165e3a9d95abefd.jpg_1080_0_40_05b4.jpg)
step ups
![](https://imgcache.dealmoon.com/thumbimg.dealmoon.com/dealmoon/283/53a/d5d/ccf40677ab42c47953c880f.jpg_1080_0_40_8a63.jpg)
👆step ups B动作上台阶时,不要弯腰,目视前方。
![](https://imgcache.dealmoon.com/thumbimg.dealmoon.com/dealmoon/990/07a/586/250f7e9cc3a251ee7eedd38.jpg_1080_0_40_012a.jpg)
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不结婚也想穿婚纱,我是不是病了?