运动是一切生命的源泉。——达·芬奇

50种自重锻炼动作，帮您随时随的完美健身！（建议收藏）

Ps：以下运动，都有无氧运动，针对自己的需求，挑选几个练习，建议每周三次练习，最好练习之前20分钟热身！

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1.深蹲-臀部腿部练习

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2.跳跃深蹲-臀部腿部练习

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3.箭步蹲-臀部腿部练习

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4.跳跃箭步蹲-臀部腿部练习

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5.靠墙支撑-大腿肌练习-多做可以保护膝盖

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6.抬高跳-臀部练习-注意保护膝盖

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7.单腿深蹲-臀部练习-注意保护膝盖

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8.摸地速跑-全身练习

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9.鸭子步-腰部练习

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10.移动箭步蹲-腿部腰部练习

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11.站立'俯卧撑'-胸部练习

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12.膝盖俯卧撑-胸部练习

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13.俯卧撑-胸部练习

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14.宽距俯卧撑-胸部练习

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15.钻石俯卧撑-胸部练习

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16.击掌俯卧撑-胸部练习

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17.单手俯卧撑-胸部练习

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18.高位俯卧撑-胸部练习

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19.倒立俯卧撑-胸部练习-高度度动作

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20.仰卧起坐-腹部练习

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21.船式摇摆-腹部练习

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22.V字两头起-腹部练习

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23.屈膝平板支撑-腹部练习

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24.平板支撑-腹部练习

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25.侧平板支撑-腹部练习

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26.Inch Worm-腹部练习

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27.Walkout-腹部练习

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28.倒立爬墙-上身练习

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29.倒立支撑-上身练习

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30.蜘蛛步-上身练习

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31.仰卧腿举-腹部练习

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32.飞行式腿举-腹部练习

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33.交替腿举-腹部练习

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34.超人式两头起-腹部练习

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35.早安式弯腰-臀部练习

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36.垫脚引体向上-上身练习

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37.正手引体向上-上身练习

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38.反手引体向上-上身练习

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39.正反手引体向上-上身拉稀

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40.屈腿式悬挂-上身腹部练习

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41.直腿式悬挂-上身腹部练习

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42.直腿式引体向上-上身腹部练习

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43开合跳-全身练习

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44.俯身登山跑-全身练习

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45.熊爬-全身练习

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46.悬挂抬膝及胸-腹部练习

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47.悬挂抬膝及头-腹部练习

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48.悬挂抬腿及杠-腹部练习

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49.波比跳-全身练习

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50俯卧撑跳远-全身练习

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關鍵字: 蜘蛛 健身 万物随新动

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