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阴雨天宅家里也能锻炼

2019-02-18 11:21:00   访问量:

南弟兄体育文化有限公司,湖南长沙体育器材,体育用品,户外路径,健身器材,跑道场地施工,篮球架,PVC地板,户外健身器材,体育器材,场地施工,长沙户外路径

我们健身的时候多指健身房的健身,但对天气不好,不想出门去健身房健身的人来说,在家健身就成了比较好的选择,而在家健身也要准备好相应的练习动作,能做好计划的话健身当然是更好的。

  我们先来了解下家里健身要练哪几块?
  完整的训练其实全身肌肉都能锻炼的到,包括胸肌腹肌,肩膀手臂前臂腿部肌肉,背部肌肉等等。
经典的训练动作有:
  1.引体向上
  引体向上练习的时候不要太依赖手臂,多用肩膀发力,能锻炼到更多的肌肉群。
  2.俯卧撑
  俯卧撑的练习其实也分为好多种,单手,双手,高低阶等等。
  3.哑铃练习
  拿把椅子配上哑铃就能练习,练习的关键是不让关节固定,另外家里健身哑铃也不要选择过重的,用不同训练组锻炼效果会更好。
  4.卷腹
  卷腹是练习腹部的经典练习动作,锻炼也可以变换多种练习姿势。

       5.屈臂伸
  练手臂这个练习动作可以有效练习肱三头肌对胸肌和三角肌也有相应的锻炼效果,但要注意练习需要一定力量。
  6.深蹲
  练大腿的王牌动作,家中也能练习比起健身房器械负重的深蹲练习强度上会相对低一点。
  7.臀桥
  比较适合女性练的动作,臀桥可刺激臀大肌,让臀部变得更加有线条。
  8.平板支撑
  之前最火热的核心力量训练动作,要求将动作做到位,训练的效果也会变好,练习一定要掌握好动作要点,以免受到不必要的伤害。
  家庭健身虽然没有健身房的效果那么好,但只要坚持练习,养成好的健身习惯,注意好营养,时间久了也会有不错的成效。
转自健身吧文章。

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