運動是一切生命的源泉。——達·芬奇

50種自重鍛鍊動作，幫您隨時隨的完美健身！（建議收藏）

Ps：以下運動，都有無氧運動，針對自己的需求，挑選幾個練習，建議每週三次練習，最好練習之前20分鐘熱身！

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1.深蹲-臀部腿部練習

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2.跳躍深蹲-臀部腿部練習

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3.箭步蹲-臀部腿部練習

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4.跳躍箭步蹲-臀部腿部練習

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5.靠牆支撐-大腿肌練習-多做可以保護膝蓋

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6.抬高跳-臀部練習-注意保護膝蓋

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7.單腿深蹲-臀部練習-注意保護膝蓋

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8.摸地速跑-全身練習

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9.鴨子步-腰部練習

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10.移動箭步蹲-腿部腰部練習

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11.站立'俯臥撐'-胸部練習

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12.膝蓋俯臥撐-胸部練習

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13.俯臥撐-胸部練習

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14.寬距俯臥撐-胸部練習

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15.鑽石俯臥撐-胸部練習

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16.擊掌俯臥撐-胸部練習

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17.單手俯臥撐-胸部練習

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18.高位俯臥撐-胸部練習

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19.倒立俯臥撐-胸部練習-高度度動作

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20.仰臥起坐-腹部練習

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21.船式搖擺-腹部練習

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22.V字兩頭起-腹部練習

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23.屈膝平板支撐-腹部練習

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24.平板支撐-腹部練習

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25.側平板支撐-腹部練習

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26.Inch Worm-腹部練習

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27.Walkout-腹部練習

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28.倒立爬牆-上身練習

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29.倒立支撐-上身練習

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30.蜘蛛步-上身練習

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31.仰臥腿舉-腹部練習

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32.飛行式腿舉-腹部練習

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33.交替腿舉-腹部練習

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34.超人式兩頭起-腹部練習

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35.早安式彎腰-臀部練習

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36.墊腳引體向上-上身練習

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37.正手引體向上-上身練習

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38.反手引體向上-上身練習

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39.正反手引體向上-上身拉稀

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40.屈腿式懸掛-上身腹部練習

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41.直腿式懸掛-上身腹部練習

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42.直腿式引體向上-上身腹部練習

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43開合跳-全身練習

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44.俯身登山跑-全身練習

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45.熊爬-全身練習

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46.懸掛抬膝及胸-腹部練習

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47.懸掛抬膝及頭-腹部練習

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48.懸掛抬腿及槓-腹部練習

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49.波比跳-全身練習

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50俯臥撐跳遠-全身練習

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關鍵字: 萬物隨新動 健身 跳遠

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