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一周的锻炼计划
更新时间： 2020-07-05 00:00:00  

以下解释：

1、练背：颈后引体向上四组或颈前引体向上四组，硬拉四组，胸前提拉四组或耸肩四组；

2、练腿：深蹲四组，俯卧腿弯举四组，踮立四组；

3、练肱三头肌：窄卧推四组，站姿肘下压四组或仰卧臂屈伸四组，俯立臂屈伸四组；

4、练肱二头肌：站姿臂弯举四组，正握单臂弯举两组或反握单臂弯举两组，巻棒两组；

5、练肩：颈前推举四组，颈后推举四组，站立飞鸟四组，俯立飞鸟四组；

6、减脂：仰卧起坐六组，仰卧举腿六组，慢跑半小时；

关键词： 锻炼 计划

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