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初学者的力量训练

(24:25)
4.8
stars
,13ratings
Sarah Kusch, Level 33
Sarah Kusch
22117 Followers
欢迎来到体重管理快速启动的第三节课。力量训练是任何体重管理策略的重要元素。它可以提高骨密度和瘦肌肉质量，以及培养健康的新陈代谢。在这节课中，萨拉将向你展示一些动作，可以让你同时锻炼多个肌肉群。成果是什么？更有效的力量训练，更有效地燃烧卡路里。

Details

在这个视频里，你可以选择使用哑铃。如果你家中没有哑铃，你可以使用水瓶或食品罐头来增加阻力。

热身：
两侧摆腿
深蹲加后点地
侧腿提升
胸部打开
手臂下拉
反弓步

锻炼：
腹肌收紧加手举过头顶
手臂向下砍
站立侧腹肌收紧加弯曲
反向手臂侧抬
弓步加举手
硬拉
相扑深蹲加手臂卷曲和举高
横向提腿
单鞋跟点地
平板支撑

恢复：
髋部伸展
胸部打开
背部打开
手举过头顶拉伸
股四头肌拉伸
髂胫束拉伸

初学者的力量训练
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