[閒聊] 想練肌肉的
要有規律有計劃地練,關鍵是要堅持。
方法有以下幾種不復雜的
俯臥撐:練胸肌的,對場地器材都無任何要求,方便又有效
啞鈴彎舉:練二頭肌,一對啞鈴就夠了,無場地要求
啞鈴深蹲:練大腿肌肉,強化心肺能力,無場地要求
啞鈴臥推:練胸肌,一樣無場地要求,效果也不錯
引體向上:練背肌,有個可以手抓的地方或者有單杠就可以練
跑步:可以強化體力,肺活量等,建議慢跑,場地一般也容易找
仰臥起坐:練腹肌,效果吧個人覺得還不錯,對場地也沒什么要求,
而且這個花樣多,可以練出多種效果,你查查百度有很多視頻教學的
訓練計劃上我給不了具體建議因為不知道你的水平。
但是建議你分多組進行鍛煉,效果比你次次都一口氣做到沒力好,
而且要有規律,如每天練一次或每兩天練一次,
根據實際情況自定,最后還是一個詞,堅持。
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