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怎样增强自己手的臂力
更新时间： 2020-09-21 00:00:00  

手臂力量主要是锻炼肱二头肌和肱三头肌。俯卧撑系列：上斜俯卧撑、普通式俯卧撑、窄距俯卧撑、杠杆俯卧撑、单手俯卧撑。引体向上系统：引体向上、窄距引体向上、偏重引体向上、单手引体向上。锻炼肱三头肌的锻炼：俯卧撑系列。锻炼肱二头肌的动作：引体向上系列。锻炼数量：每个动作锻炼4组，每组做8到12个左右，每组间休息1分钟。动作难度升级原则：上斜俯卧撑能做15个以上就做普通式俯卧撑，窄距俯卧撑能做15个就做杠杆俯卧撑，直到能做单手俯卧撑。引体向上的动作升级原则与俯卧撑同理。

关键词： 怎样 增强 自己 臂力

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