龙王捕鱼

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練手臂很難嗎?6個動作就搞定

龙王捕鱼jieshiyoulideshoubeishimeigejinjianshenfangdenanrendouxiangyaozhuiqiude,erqiehenduorengangkaishijianshendeshihoudouhuixiancongshoubeikaishilianqi,lianxishoubeidefangfashiduozhongduoyangde,xiamianjiuweidajiajieshao6zhongyoudaibiaoxingdeshoubeixunliandongzuo,zhiyaojinxingkexuelianxijiukeyiyouhenhaodexunlianxiaoguo。


1.肱二頭肌彎舉

龙王捕鱼gongertoujiwanjudongzuoyouhenduozhongbutongdefangshi,ruzuozi、zhanzi、xietuodeng,wanjushiduanliangongertoujidehuangjindongzuo,youzhufeichanghaodexunlianxiaoguo。buguoxuduorenzaizuowanjudongzuoshi,douhuibuyouzizhudishiyongjieli,daozhijubudexiaoguobujia,suoyizaizuogongertoujiwanjudeshihouyidingyaozhaodaozhengquedejirouweizhihefaliganjue。


2.鉆石俯臥撐

zhanshifuwochengshiputongfuwochengdejiaqiangban,zhegedongzuoduigongsantoujiyouhenhaodeduanlianxiaoguo,tongshiyekeyiduanliandaogongertoujihejianbang。zhanshifuwochengyidingyaozhuyibaochidamuzhiheshizhishizaiyiqide,dazhichengzhanshiyiyangdelingxing。


3.啞鈴俯身臂屈伸

龙王捕鱼yalingfushenbeiqushenshikehuagongsantoujixiantiaodejingdiandongzuo,henduorenzaizuozhegedongzuodeshihoudouhuijielishuaijianhuozheshoubeimeiyoushenzhi,zheqishishicuowude。zuoyalingfushenbeiqushendeshihoushangbeiyinggaijintiequgan,zhiyaoqianbeizaiyidong。


4.反握腕彎舉

fanwowanwanjubingbushiyigezhimingduhengaodexunliandongzuo,danshitaduiqianbeidexunlianxiaoguoshifeichanghaode,youqiduiyuquzhijiqunkeyijinxingyouzhenduixingdeduanlian,fanwowanwanjujikeyiyongganglingyekeyiyongyaling,shuangshoufanwo(shouxinxiangshang)juqiqixie。


5.錘式啞鈴彎舉

龙王捕鱼chuishiyalingwanjudexunlian,zhuyaoduanliangongertouji、qianbei。 chuishiyalingwanjuheputongyalingwanjuyouxiangsizhichu,dantongshiyeyouhendaqubie,qizhongzuidadebutongzhichujiushiputongyalingwanjuzhangxinshixiangshangde,erchuishiyalingwanjudeshouxinshixiangduide,chuishiyalingwanjuduigongjiyougenghaodecijizuoyong。


6.肱三頭肌繩索下拉

gongsantoujishengsuoxialashilianshoubeidechangjiandongzuozhiyi, zuoshengsuoxialazuizhongyaodeyidianjiushiyaobaozhangshentidepingheng,yaorangshentiyouzugoudewendingxing,zheyangcainengquebaofalizhengquebingfangzhiyundongsunshang。


xunlianshoubeidedongzuoyuanyuanbuzhizhejizhong,buguozhe6zhongdongzuoshilianshoubeidejingdiandongzuo,zhiyaozhangwolezhengquededongzuoyaoling,jianchiyiduanshijianyihounijiukeyiyongyoujianmeideshoubeijirouxiantiao。

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