训练日

 训练日 

训练日

2023年7月23日

1:03

增肌 

https://www.bilibili.com/video/BV1FY4y1y7Vh

 

 

|     |     |     |     |     |     |
| --- | --- | --- | --- | --- | --- |
|   | 周五  | 周六  | 周日  | 周一  |   |
| 大肌群 | 胸部<br><br>哑铃卧推<br><br>上斜哑铃卧推<br><br>哑铃飞鸟 | 背部<br><br>俯身哑铃划船<br><br>俯身哑铃划船<br><br>单臂哑铃划船 | 胸部<br><br>哑铃卧推<br><br>上斜哑铃卧推<br><br>哑铃飞鸟 | 背部<br><br>俯身哑铃划船<br><br>俯身哑铃划船<br><br>单臂哑铃划船 | 每个动作 <br><br>3 组<br><br>每组 6 次 |
| 小肌群 | 肩部<br><br>哑铃推举<br><br>阿诺德推举<br><br>哑铃侧平举 | 肱二<br><br>哑铃弯举<br><br>哑铃弯举 | 肩部<br><br>哑铃推举<br><br>阿诺德推举<br><br>哑铃侧平举 | 肱三<br><br>颈后哑铃臂屈伸<br><br>颈后哑铃臂屈伸 | 每个动作 2 组<br><br>每组 8 次 |
| 辅助项 | &nbsp; | 负重卷腹 | &nbsp; | 负重卷腹 | 每个动作 2 组<br><br>每组 12 次 |

&nbsp;

&nbsp;

&nbsp;

拉伸 

https://www.bilibili.com/video/BV1Xe4y1s7MY

![](:/1bf82afb885b452ab18d331d18f93128)

&nbsp;

![](:/7b01e2404c1f422ea2c23c43a425d068)

![](:/7b3c31360421400da067b7c97f3b95d1)

&nbsp;

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