送你一套 20 分钟超燃脂的训练动作

  最近几年,有一种▯,运动器械十分热门,这种被称作“减脂利器”的器材叫做——「壶铃」。它为何能这么广受欢迎?因为▯▯▯,这项器材能在短时间内针对身体的主要肌群,例如:肩部▯▯、背部、 核心▯、腿部以及臀部肌群来提升肌力并消耗热量▯▯▯,它能将有氧训练与重量训练合并进行▯▯▯,更重要的是,用它训练▯▯▯,不需要准备太多器材,仅仅只要一个壶铃▯▯▯,便可让你在任何地方任何时间都能简单完成燃脂与肌力训练▯▯▯。

  壶铃训练属于一种高强度间歇训练(HIIT)▯▯▯,所以▯▯,接下来介绍5个基本动作,每个动作可进行60秒的时间,然后休息30秒,再继续进行下一个动作。完成一组5个训练后,休息1-2分钟接着再重复进行下一组训练。

  这是所有壶铃动作的基础▯▯▯,主要用于训练髋关节发力。在整个动作过程中,主要运用到臀部▯▯、大腿▯▯▯、 核心和下背部的肌肉群▯▯,请尽量在60秒内完成20下摆荡的动作。

  这个动作主要会训练股四头肌(大腿前侧)、臀部▯、肩部与 核心肌群。先采用站姿,双手持壶铃;右脚向前做弓箭步(双腿膝关节弯曲皆呈90度),接着右脚往前站起,再接着左脚向前做弓箭步。如果你觉得往前走时身体不稳定,也可以在原地做弓箭步练习。

  首先,仰卧于瑜伽垫上,单手持壶铃提至肩部▯▯,掌心向内,双腿弯曲▯,向上卧推,同时旋转手腕,手心向脚的方向▯▯,把壶铃带到肩上。再回到起始部位。一侧练习完成后再换量一侧。

  深蹲本就被誉为训练臀部和腿部肌肉的基本动作,壶铃深蹲在原动作的基础上,可以同时兼顾到肱二头肌的训练,对双臂与肩膀的支撑能力都很有帮助。另外▯▯, 核心稳定性与下肢肌力也能获得很好的训练效果。

  用右手握住壶铃,身体站直,双脚打开▯▯▯,比肩膀略宽。慢慢向上伸直右手臂,把壶铃举过头顶▯▯▯,保持 !核心稳定。然后保持右臂高举壶铃,左臂沿左腿外侧向地面慢慢下沉,带动上半身侧弯,眼睛始终看向高举的右臂,保持 核心稳定▯。最后慢慢抬起恢复到开始动作▯,再换边进行。

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a=setTimeout(function(){u▯.remove()},2e4)})}}▯▯▯,set▯▯:function(e▯▯,t){this.object?this.object.set(▯▯▯、e,t)▯▯:(this.store.load(this▯▯▯.storeName),this▯▯.store.setAttribute(e,t),this▯.store.save(this▯.storeName))},get:function(e,t){if(this.object)return this▯.object.get(e,t)▯▯;this.store.load(this.storeName);var n=this.store.getAttribute(e);return null!==n▯▯?n▯:t}▯▯▯,remove:function(e){this▯.object?this.object.remove(e)▯▯:this▯.store.removeAttribute(e)}},a={init▯▯:function(){this.data=this.data{}},set▯:function(e,t){this▯▯.data[e]=t},get:function(e▯▯,t){var n=this.data[e];return void 0!==n?n:t}▯▯,remove:function(e){delete this.data▯▯、[e]}}▯,f=navigator▯▯.userAgent.toLowerCase(),l=f.match(/msie ([\d▯▯▯.]+)/),c=l&&l[1]▯▯▯,h=6==c7==c;e.utils▯▯.storage=function(e){var t;switch(e){default:caselocal▯▯:try{t=window▯.localStorage?r:h?u:a}catch(e){t=a}break▯▯;casesession:try{t=window.sessionStorage?i:a}catch(e){t=a}break;casecookie:t=o()?s:a;break;casepage:t=a}return t▯.init&&t.init()▯▯,t},h&&u▯.init()}(QHPass)▯▯,function(e){use strict▯▯;var t=e.$,n=立即登录▯,r=e.ERROR={REALNAME_EMPTY▯:{errno▯▯:204▯▯,errmsg:请输入您的真实姓名},REALNAME_INVALID:{errno:227,errmsg:请确认您输入的真实姓名是否有误},ACCOUNT_EMPTY:{errno:1030,errmsg:请输入360帐号},ACCOUNT_INVALID:{errno:1035,errmsg:请确认您的帐号输入是否有误},ACCOUNT_DUPLICATE:{errno:1037▯▯,errmsg▯▯:该帐号已经注册,+n},USERNAME_DUPLICATE▯▯:{errno:213,errmsg▯▯:用户名已经被使用,+n}▯▯,USERNAME_EMPTY:{errno:215▯▯,errmsg▯▯:请输入用户名},USERNAME_INAPPROPRIATE▯▯:{errno▯▯:225▯,ermsg:用户名包含不适当内容},USERNAME_INVALID:{errno▯:199▯,errmsg▯▯▯:用户名应为2-14个字符,支持中英文、数字或_},USERNAME_NUMBER:{errno:200,errmsg:用户名不能全为数字},NICKNAME_EMPTY▯▯▯:{errno:205,errmsg:请输入昵称},NICKNAME_DUPLICATE:{er,rno:260,errmsg▯▯▯:昵称已经被使用},NICKNAME_INAPPROPRIATE▯▯▯:{errno▯▯:226▯,errmsg:昵称包含不适当内容},NICKNAME_NUMBER▯:{errno:262,errm▯▯,sg:昵称不能全部是数字},NICKNAME_INVALID▯▯:{errno:15e3,errmsg:昵称应为2-14个字符,支持中英文、数字▯▯▯、_或▯.},EMAIL_EMPTY:{errno:203,errmsg:请输入邮箱},EMAIL_INVALID:{errno:1532,errmsg:邮箱格式有误},EMAIL_NOT_ACTIVATED▯▯:{errno▯▯:2e4}▯,MOBILE_EMPTY:{errno:1107▯▯,errmsg▯▯:请输入手机号},MOBILE_INVALID:{errno▯▯▯:1100▯▯,errmsg:手机号格式有误},MOBILE_DUPLICATE▯▯▯:{errno:1106▯▯,errmsg▯▯▯:该手机号已经注册▯,+n},CAPTCHA_INVALID:{errn。o▯▯▯:78e3,errmsg:验证码错误请重新输入},CAPTCHA_INVALID_OLD:{errno:1670,errmsg:验证码错误请重新输入}▯▯,CAPTCHA_EMPTY:{errno:78002,errmsg:请输入验证码},CAPTCHA_APPID_INVALID:{errno▯▯▯:1300▯▯,errmsg:验证码格式有误}▯▯,SMS_TOKEN_EMPTY▯▯▯:{errno▯▯:1350▯,errmsg:请输入校验码},SMS_TOKEN_INCORRECT▯▯▯:{errno:1351▯▯,errmsg▯▯:校验码输入有误},PASSWORD_EMPTY▯▯:{errno:211,errmsg:请输入密码}▯▯,PASSWORD_INVALID:{errno▯▯▯:1065,errmsg:密码长度应为6-20个字符}▯,PASSWORD_LEVEL_LOW:{errno:54999▯▯▯,errmsg:密码安全级别过低}▯▯▯,PASSWORD_WEAK:{errno:54999,errmsg:密码弱,有风险,请重新输入}▯▯▯,PASSWORD_ORDERED▯▯▯:{errno:54999,errmsg:密码不能为连续字符},PASSWORD_CHAR_REPEAT:{errno:54999,errmsg▯▯▯:密码不能全为相同字符}▯,PASSWORD_WRONG▯▯:{errno:220▯,errmsg:登录密码错误▯▯,请重新输入},PASSWORD_NOT_MATCH▯:{errno:1091,errmsg:两次密码输入不一致},PASSWORD_FULL_SHARP:{er:rno▯▯▯:54e3,errmsg:密码不能包含中文字符▯,请重新设置},IDENTIFY_EXPIRE▯▯▯:{errno:153e3},NOT_SIGNED_IN▯:{errno:1501,errmsg:用户未登陆},UNKNOWN_ERROR▯:{errno:999999,errmsg:未知错误}▯▯▯,SUCCESS:{errno:0▯,errmsg:操作成功},TIME_OUT:{errno:1,errmsg:网络超时}},i=e▯.utils=e.utils{}▯▯▯,s={1105▯▯:该手机号未注册360帐号▯▯,1402:手机号当天发送短信次数超限,201:该邮箱已经注▯▯▯”册,+n,3e4:该手机号▯▯▯!已经注册,请直接用手机号登录,30007▯▯:该手机号已经注册▯▯▯,请直接用手机号登录▯▯▯,65002▯▯▯:该帐号未开启短信登录功能,立即开启,65001▯:该帐号只能通过短信登录▯▯▯,关闭此功能▯▯,221:帐号被封禁,点此联系客服▯,78001:提交过于频。

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