20个徒手自重练习动作,全部学会你就是大神!
健身遵循循序渐进的原则,
没有谁一天就能练出一身肌肉。
而学会最基础的动作,
打好基础至关重要。
接下来分享
20个徒手自重练习动作,
从易到难一个一个练起来,
学会了你就是大神!
动作1
深蹲
![](http://img1.9toutiao.com/uploads/20190410/mT1sa3vui3aar-www.9toutiao.com.gif)
动作2
侧箭步蹲
![](http://img1.9toutiao.com/uploads/20190410/mTdqr2arahroy-www.9toutiao.com.gif)
动作3
单腿深蹲
![](http://img1.9toutiao.com/uploads/20190410/mTzet5obfd3wc-www.9toutiao.com.gif)
动作4
标准俯卧撑
![](http://img1.9toutiao.com/uploads/20190410/mTfzgpxbedpeq-www.9toutiao.com.gif)
动作5
偏重一侧俯卧撑
![](http://img1.9toutiao.com/uploads/20190410/mTi4y3radv1w1-www.9toutiao.com.gif)
动作6
分腿单臂俯卧撑
![](http://img1.9toutiao.com/uploads/20190410/mTrbspm1tavsm-www.9toutiao.com.gif)
动作7
双杠屈臂撑
锻炼手臂肱三头肌和胸大肌
![](http://img1.9toutiao.com/uploads/20190410/mTpywgxnlm2fu-www.9toutiao.com.gif)
动作8
爆发力双杠臂屈伸
![](http://img1.9toutiao.com/uploads/20190410/mTo0jelim4pew-www.9toutiao.com.gif)
动作9
偏重一侧吊环屈臂撑
![](http://img1.9toutiao.com/uploads/20190410/mT1nprxsronh0-www.9toutiao.com.gif)
动作10
手低脚高倒立推肩
![](http://img1.9toutiao.com/uploads/20190410/mT0s1s4ndmdyu-www.9toutiao.com.gif)
动作11
靠墙倒立推肩
![](http://img1.9toutiao.com/uploads/20190410/mTtkus0rwdvqj-www.9toutiao.com.gif)
动作12
双杠自由倒立撑
![](http://img1.9toutiao.com/uploads/20190410/mTmpn5eq0xjij-www.9toutiao.com.gif)
动作13
斜体引体向上
![](http://img1.9toutiao.com/uploads/20190410/mTucwvai0ta05-www.9toutiao.com.gif)
动作14
单臂斜体引体向上
![](http://img1.9toutiao.com/uploads/20190410/mT2u2ktjgu1a5-www.9toutiao.com.gif)
动作15
标准引体向上
![](http://img1.9toutiao.com/uploads/20190410/mTdlrfivavfs5-www.9toutiao.com.gif)
动作16
弓箭手引体向上
![](http://img1.9toutiao.com/uploads/20190410/mTom40lcyihkk-www.9toutiao.com.gif)
动作17
悬垂举腿
![](http://img1.9toutiao.com/uploads/20190410/mT0tluby03240-www.9toutiao.com.gif)
动作18
双杠直臂举腿
![](http://img1.9toutiao.com/uploads/20190410/mTv2kffairnh4-www.9toutiao.com.gif)
动作19
悬垂屈膝举腿
![](http://img1.9toutiao.com/uploads/20190410/mTjyrsrfwngxc-www.9toutiao.com.gif)
动作20
悬垂水平举腿
![](http://img1.9toutiao.com/uploads/20190410/mTqcsl32b45oh-www.9toutiao.com.gif)
你可以做到第几个动作?