【说动作】超全肌肉训练图解,告别瞎练从此健身不求人!
往期爆文 【说补剂】乳清蛋白、乳糖不耐拉肚子?你可不是一个人
今天,给大家介绍一个
质量超高的ins健身博主
![【说动作】超全肌肉训练图解,告别瞎练从此健身不求人!](http://img1.9toutiao.com/uploads/20190314/qW25nuzq1ydie-www.9toutiao.com.jpg)
他每天更新的内容
都是各个部位肌肉训练的细节教程
简单易懂实用
胸部肌肉
龙门架夹胸
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![【说动作】超全肌肉训练图解,告别瞎练从此健身不求人!](http://img1.9toutiao.com/uploads/20190314/qWox3mkow1w0p-www.9toutiao.com.jpg)
下斜哑铃飞鸟
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![【说动作】超全肌肉训练图解,告别瞎练从此健身不求人!](http://img1.9toutiao.com/uploads/20190314/qWox3mkow1w0p-www.9toutiao.com.jpg)
上斜哑铃飞鸟
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![【说动作】超全肌肉训练图解,告别瞎练从此健身不求人!](http://img1.9toutiao.com/uploads/20190314/qWo3zssr1knen-www.9toutiao.com.jpg)
跪姿俯卧撑
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![【说动作】超全肌肉训练图解,告别瞎练从此健身不求人!](http://img1.9toutiao.com/uploads/20190314/qWdegjrugbzar-www.9toutiao.com.jpg)
负重俯卧撑
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![【说动作】超全肌肉训练图解,告别瞎练从此健身不求人!](http://img1.9toutiao.com/uploads/20190314/qWox3mkow1w0p-www.9toutiao.com.jpg)
单臂哑铃反握卧推
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![【说动作】超全肌肉训练图解,告别瞎练从此健身不求人!](http://img1.9toutiao.com/uploads/20190314/qWox3mkow1w0p-www.9toutiao.com.jpg)
哑铃片胸推
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![【说动作】超全肌肉训练图解,告别瞎练从此健身不求人!](http://img1.9toutiao.com/uploads/20190314/qWox3mkow1w0p-www.9toutiao.com.jpg)
悍马机推胸
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![【说动作】超全肌肉训练图解,告别瞎练从此健身不求人!](http://img1.9toutiao.com/uploads/20190314/qWox3mkow1w0p-www.9toutiao.com.jpg)
蝴蝶机夹胸
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![【说动作】超全肌肉训练图解,告别瞎练从此健身不求人!](http://img1.9toutiao.com/uploads/20190314/qWnf1jvhgbt2s-www.9toutiao.com.jpg)
下斜杠铃卧推
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![【说动作】超全肌肉训练图解,告别瞎练从此健身不求人!](http://img1.9toutiao.com/uploads/20190314/qW1it2tkmdcgt-www.9toutiao.com.jpg)
背部肌肉
T杠划船
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![【说动作】超全肌肉训练图解,告别瞎练从此健身不求人!](http://img1.9toutiao.com/uploads/20190314/qWox3mkow1w0p-www.9toutiao.com.jpg)
器械划船
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![【说动作】超全肌肉训练图解,告别瞎练从此健身不求人!](http://img1.9toutiao.com/uploads/20190314/qWox3mkow1w0p-www.9toutiao.com.jpg)
杠铃划船
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![【说动作】超全肌肉训练图解,告别瞎练从此健身不求人!](http://img1.9toutiao.com/uploads/20190314/qWox3mkow1w0p-www.9toutiao.com.jpg)
单臂绳索划船
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![【说动作】超全肌肉训练图解,告别瞎练从此健身不求人!](http://img1.9toutiao.com/uploads/20190314/qWi0dmkckchki-www.9toutiao.com.jpg)
单臂绳索下拉
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![【说动作】超全肌肉训练图解,告别瞎练从此健身不求人!](http://img1.9toutiao.com/uploads/20190314/qWd2104jdpxty-www.9toutiao.com.jpg)
辅助引体向上
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![【说动作】超全肌肉训练图解,告别瞎练从此健身不求人!](http://img1.9toutiao.com/uploads/20190314/qWox3mkow1w0p-www.9toutiao.com.jpg)
宽握下拉
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![【说动作】超全肌肉训练图解,告别瞎练从此健身不求人!](http://img1.9toutiao.com/uploads/20190314/qWox3mkow1w0p-www.9toutiao.com.jpg)
腹部肌肉
转体卷腹
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![【说动作】超全肌肉训练图解,告别瞎练从此健身不求人!](http://img1.9toutiao.com/uploads/20190314/qWox3mkow1w0p-www.9toutiao.com.jpg)
器械卷腹
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![【说动作】超全肌肉训练图解,告别瞎练从此健身不求人!](http://img1.9toutiao.com/uploads/20190314/qWh0jlzvrvpkh-www.9toutiao.com.jpg)
侧卧腹部屈伸
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![【说动作】超全肌肉训练图解,告别瞎练从此健身不求人!](http://img1.9toutiao.com/uploads/20190314/qWkmhd20cg5o2-www.9toutiao.com.jpg)
悬垂转体
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![【说动作】超全肌肉训练图解,告别瞎练从此健身不求人!](http://img1.9toutiao.com/uploads/20190314/qWox3mkow1w0p-www.9toutiao.com.jpg)
侧平板髋部伸展
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![【说动作】超全肌肉训练图解,告别瞎练从此健身不求人!](http://img1.9toutiao.com/uploads/20190314/qWox3mkow1w0p-www.9toutiao.com.jpg)
负重举腿
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![【说动作】超全肌肉训练图解,告别瞎练从此健身不求人!](http://img1.9toutiao.com/uploads/20190314/qWox3mkow1w0p-www.9toutiao.com.jpg)
健腹轮
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![【说动作】超全肌肉训练图解,告别瞎练从此健身不求人!](http://img1.9toutiao.com/uploads/20190314/qWox3mkow1w0p-www.9toutiao.com.jpg)
反向卷腹
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![【说动作】超全肌肉训练图解,告别瞎练从此健身不求人!](http://img1.9toutiao.com/uploads/20190314/qWtr0aseeha2y-www.9toutiao.com.jpg)
坐姿转体
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![【说动作】超全肌肉训练图解,告别瞎练从此健身不求人!](http://img1.9toutiao.com/uploads/20190314/qW323tanvehsg-www.9toutiao.com.jpg)
腿部肌肉
负重提踵
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![【说动作】超全肌肉训练图解,告别瞎练从此健身不求人!](http://img1.9toutiao.com/uploads/20190314/qWox3mkow1w0p-www.9toutiao.com.jpg)
保加利亚箭步蹲
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![【说动作】超全肌肉训练图解,告别瞎练从此健身不求人!](http://img1.9toutiao.com/uploads/20190314/qWox3mkow1w0p-www.9toutiao.com.jpg)
站姿提踵
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![【说动作】超全肌肉训练图解,告别瞎练从此健身不求人!](http://img1.9toutiao.com/uploads/20190314/qWox3mkow1w0p-www.9toutiao.com.jpg)
哑铃前倾弓步
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![【说动作】超全肌肉训练图解,告别瞎练从此健身不求人!](http://img1.9toutiao.com/uploads/20190314/qWwb0avid10nv-www.9toutiao.com.jpg)
宽距深蹲
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![【说动作】超全肌肉训练图解,告别瞎练从此健身不求人!](http://img1.9toutiao.com/uploads/20190314/qW1s5tpicnum5-www.9toutiao.com.jpg)
杠铃侧弓步
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![【说动作】超全肌肉训练图解,告别瞎练从此健身不求人!](http://img1.9toutiao.com/uploads/20190314/qWox3mkow1w0p-www.9toutiao.com.jpg)
直腿硬拉
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![【说动作】超全肌肉训练图解,告别瞎练从此健身不求人!](http://img1.9toutiao.com/uploads/20190314/qWox3mkow1w0p-www.9toutiao.com.jpg)
杰佛逊深蹲
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![【说动作】超全肌肉训练图解,告别瞎练从此健身不求人!](http://img1.9toutiao.com/uploads/20190314/qWox3mkow1w0p-www.9toutiao.com.jpg)
哑铃深蹲
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![【说动作】超全肌肉训练图解,告别瞎练从此健身不求人!](http://img1.9toutiao.com/uploads/20190314/qWox3mkow1w0p-www.9toutiao.com.jpg)
手臂肌肉
俯卧杠铃反举
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![【说动作】超全肌肉训练图解,告别瞎练从此健身不求人!](http://img1.9toutiao.com/uploads/20190314/qWgr1o31wakjv-www.9toutiao.com.jpg)
牧师椅弯举
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![【说动作】超全肌肉训练图解,告别瞎练从此健身不求人!](http://img1.9toutiao.com/uploads/20190314/qWox3mkow1w0p-www.9toutiao.com.jpg)
哑铃颈后臂屈伸
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![【说动作】超全肌肉训练图解,告别瞎练从此健身不求人!](http://img1.9toutiao.com/uploads/20190314/qWox3mkow1w0p-www.9toutiao.com.jpg)
凳上反屈伸
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![【说动作】超全肌肉训练图解,告别瞎练从此健身不求人!](http://img1.9toutiao.com/uploads/20190314/qWox3mkow1w0p-www.9toutiao.com.jpg)
EZ杠腕弯举
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![【说动作】超全肌肉训练图解,告别瞎练从此健身不求人!](http://img1.9toutiao.com/uploads/20190314/qWox3mkow1w0p-www.9toutiao.com.jpg)
哑铃腕弯举
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![【说动作】超全肌肉训练图解,告别瞎练从此健身不求人!](http://img1.9toutiao.com/uploads/20190314/qWahwqzoiusei-www.9toutiao.com.jpg)
仰卧三头屈伸
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![【说动作】超全肌肉训练图解,告别瞎练从此健身不求人!](http://img1.9toutiao.com/uploads/20190314/qWulds05ch0mk-www.9toutiao.com.jpg)
跪姿钻石俯卧撑
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![【说动作】超全肌肉训练图解,告别瞎练从此健身不求人!](http://img1.9toutiao.com/uploads/20190314/qWox3mkow1w0p-www.9toutiao.com.jpg)
过顶绳索三头屈伸
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![【说动作】超全肌肉训练图解,告别瞎练从此健身不求人!](http://img1.9toutiao.com/uploads/20190314/qWox3mkow1w0p-www.9toutiao.com.jpg)
窄距杠铃卧推
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![【说动作】超全肌肉训练图解,告别瞎练从此健身不求人!](http://img1.9toutiao.com/uploads/20190314/qWox3mkow1w0p-www.9toutiao.com.jpg)
肩部肌肉
杠铃肩上推举
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![【说动作】超全肌肉训练图解,告别瞎练从此健身不求人!](http://img1.9toutiao.com/uploads/20190314/qWt4eudjjbn50-www.9toutiao.com.jpg)
坐姿前平举
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![【说动作】超全肌肉训练图解,告别瞎练从此健身不求人!](http://img1.9toutiao.com/uploads/20190314/qW51apbjf01ox-www.9toutiao.com.jpg)
俯卧哑铃飞鸟
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![【说动作】超全肌肉训练图解,告别瞎练从此健身不求人!](http://img1.9toutiao.com/uploads/20190314/qWox3mkow1w0p-www.9toutiao.com.jpg)
杠铃颈后推举
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![【说动作】超全肌肉训练图解,告别瞎练从此健身不求人!](http://img1.9toutiao.com/uploads/20190314/qWox3mkow1w0p-www.9toutiao.com.jpg)
坐姿哑铃交替前举
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![【说动作】超全肌肉训练图解,告别瞎练从此健身不求人!](http://img1.9toutiao.com/uploads/20190314/qWox3mkow1w0p-www.9toutiao.com.jpg)
哑铃侧平举
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![【说动作】超全肌肉训练图解,告别瞎练从此健身不求人!](http://img1.9toutiao.com/uploads/20190314/qWox3mkow1w0p-www.9toutiao.com.jpg)
臀部肌肉
直腿绳索髋屈伸
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![【说动作】超全肌肉训练图解,告别瞎练从此健身不求人!](http://img1.9toutiao.com/uploads/20190314/qW4hltcmrdksx-www.9toutiao.com.jpg)
单脚负重臀桥
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![【说动作】超全肌肉训练图解,告别瞎练从此健身不求人!](http://img1.9toutiao.com/uploads/20190314/qWwhghl3ry5le-www.9toutiao.com.jpg)
绳索髋关节伸展
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![【说动作】超全肌肉训练图解,告别瞎练从此健身不求人!](http://img1.9toutiao.com/uploads/20190314/qWox3mkow1w0p-www.9toutiao.com.jpg)
史密斯后蹬腿
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![【说动作】超全肌肉训练图解,告别瞎练从此健身不求人!](http://img1.9toutiao.com/uploads/20190314/qWox3mkow1w0p-www.9toutiao.com.jpg)
壶铃摆荡
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![【说动作】超全肌肉训练图解,告别瞎练从此健身不求人!](http://img1.9toutiao.com/uploads/20190314/qWox3mkow1w0p-www.9toutiao.com.jpg)
跪姿后蹬腿
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![【说动作】超全肌肉训练图解,告别瞎练从此健身不求人!](http://img1.9toutiao.com/uploads/20190314/qWmeprc2mvkxz-www.9toutiao.com.jpg)
跪姿髋伸展
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![【说动作】超全肌肉训练图解,告别瞎练从此健身不求人!](http://img1.9toutiao.com/uploads/20190314/qW1spjkbk5v2k-www.9toutiao.com.jpg)
徒手臀桥
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![【说动作】超全肌肉训练图解,告别瞎练从此健身不求人!](http://img1.9toutiao.com/uploads/20190314/qWox3mkow1w0p-www.9toutiao.com.jpg)
斜方肌
斜凳耸肩
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![【说动作】超全肌肉训练图解,告别瞎练从此健身不求人!](http://img1.9toutiao.com/uploads/20190314/qWox3mkow1w0p-www.9toutiao.com.jpg)
哑铃耸肩
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![【说动作】超全肌肉训练图解,告别瞎练从此健身不求人!](http://img1.9toutiao.com/uploads/20190314/qWox3mkow1w0p-www.9toutiao.com.jpg)
杠铃耸肩
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![【说动作】超全肌肉训练图解,告别瞎练从此健身不求人!](http://img1.9toutiao.com/uploads/20190314/qW2a1hdaersvt-www.9toutiao.com.jpg)
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