健身不練腿,遲早會後悔。上半身多麼的帥氣彪悍, 然而配上這雙纖細小腿頓時無底氣。這就是不練腿的結果! ▼ !["男人健身不練腿的後果……看完我驚呆了"](https://www.jianshenrun.com/wp-content/uploads/2017/04/9d3c271faca86fcea1dd31d7d0f6546b.jpg)
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腿部是人體最大的肌肉群, 如果上肢很壯, 腿部卻很瘦弱會十分不協調。 ▼
對於很多健身的小伙伴來說, 腿部常常是被忽略的部分。練腿不論是對增肌還是減脂都有幫助不練腿你的運動能力也會差很多!星期五男女腿都要練起來給自己來一份天然保健品分享大屌哥腿部訓練動作▼
練腿的小伙伴們從以下9個練腿的動作中選取3-5動作進行腿部訓練動作1槓鈴負重深蹲4-6組*8-12RM ▼
動作2器械負重深蹲4-6組*8-12RM ▼
動作3器械坐姿腿舉4-6組*8-12RM ▼
動作4槓鈴負重箭步蹲3-5組*8-12RM ▼
動作5槓鈴直腿硬拉4-6組*8-12RM ▼
動作6槓鈴頸前深蹲4-6組*8-12RM ▼
動作7坐姿器械舉腿4-6組*8-12RM ▼
動作8單腳跪姿腿屈4-6組*8-12RM ▼
動作9仰臥器械蹬腿4-6組*8-12RM ▼
練習要求: 1、運動前進行5到10分鐘熱身,運動後進行5到10分鐘的放鬆,比如慢跑、拉伸等。 2、訓練過程中,相同動作之間休息1-2分鐘,不同動作之間休息2-3分鐘。 3、做動作的過程中要求做到慢動作、長位移。
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