當你掌握了正確的鍛鍊方法後,
練出一個好身材的難度就會降低很多。
![](https://www.jianshenrun.com/wp-content/uploads/2023/06/c6e77a8103dfd0183a9647535069b249.jpg)
但是除了正確的方法之外
還有日復一日的堅持
不要期望一天就改變自己,
健身和讀書一樣,
日不見其增,但日有所長!
下面這套針對
全身各部位肌肉的訓練動作圖解,
每一張圖都可以當做是一份訓練計劃。
圖上的訓練男女通用
大家可視自身時間合理安排鍛鍊
1
胸部訓練
▼
![](https://www.jianshenrun.com/wp-content/uploads/2023/06/6301e63ab7a35a67d350bb4dd7cb5a58.jpg)
![](https://www.jianshenrun.com/wp-content/uploads/2023/06/18a26a71f513b4a55547284918803784.jpg)
2
肩部訓練
▼
![](https://www.jianshenrun.com/wp-content/uploads/2023/06/369cb996446d2170f479e427a2d97b38.jpg)
![](https://www.jianshenrun.com/wp-content/uploads/2023/06/78323fc453bfa91d8c8834ae9b1583a5.jpg)
3
背部訓練
▼
![](https://www.jianshenrun.com/wp-content/uploads/2023/06/a40115334386d3e24f904639e006e649.jpg)
![](https://www.jianshenrun.com/wp-content/uploads/2023/06/4597cc4cd647fc7f2659e0a46b589d6a.jpg)
4
腿部訓練
▼
![](https://www.jianshenrun.com/wp-content/uploads/2023/06/98e855b8c36bb7a2903b2bfa817b3270.jpg)
![](https://www.jianshenrun.com/wp-content/uploads/2023/06/1c66d8f6658305ca6dd28aac433ba4b4.jpg)
5
肱二頭肌訓練
▼
![](https://www.jianshenrun.com/wp-content/uploads/2023/06/9b0c820249cc48286cbb25286dd6c35a.jpg)
![](https://www.jianshenrun.com/wp-content/uploads/2023/06/106676691bc0d3e02c8ae4668aaae98c.jpg)
6
肱三頭肌訓練
▼
![](https://www.jianshenrun.com/wp-content/uploads/2023/06/d4e35548147a56f894ceb71eefa9bc24.jpg)
![](https://www.jianshenrun.com/wp-content/uploads/2023/06/330f9e1a3d22615ec6f534d5b044061b.jpg)
7
腹部訓練
▼
![](https://www.jianshenrun.com/wp-content/uploads/2023/06/7d4fd9c2fa426821c4f33cd8f6380280.jpg)
![](https://www.jianshenrun.com/wp-content/uploads/2023/06/e06f129c3683ebc11d48cb93b7552067.jpg)
上腹
▼
![](https://www.jianshenrun.com/wp-content/uploads/2023/06/eca1b3b9319e8f2fe6ce09b18994cd63.jpg)
中腹
▼
![](https://www.jianshenrun.com/wp-content/uploads/2023/06/83c3da293ea6c47b7b7a4d38d9096c6d.jpg)
下腹
▼
![](https://www.jianshenrun.com/wp-content/uploads/2023/06/7cb3f1d7b3f0b4ae686e78af8dc9d6af.jpg)
整腹上半部
▼
![](https://www.jianshenrun.com/wp-content/uploads/2023/06/8fd5c56a19152ac5f31ba4498f9a3c90.jpg)
腹下側部
▼
![](https://www.jianshenrun.com/wp-content/uploads/2023/06/494e0af2ec8f487d582cf401ea79e055.jpg)
腹上側部
▼