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简单沙发操 轻盈手臂练出来
- 2010-01-13 14:23:15
- 来源：中国减肥瘦身网
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导读： 春天就快来了，脱下冬装你的蝴蝶袖还在吗？现在就告诉你几招减手臂的好方法，跟你的蝴蝶臂说拜拜。局部减肥的关键还是要注意适合的运动。
动作一：臂屈伸
训练：手臂后侧肱三头肌
双手支撑在椅子上，肘关节向后，收紧腹部，双脚并拢。慢慢让肘关节弯曲，身体向下，注意重心在身体中心。然后慢慢还原。
动作二：提拉
训练：肩部塑形
手臂垂直于身体两侧，呼气，让肘关节弯曲，提拉小臂在胸前。然后慢慢还原。注意肘关节不要超过肩膀。
动作三：推举
训练：肩部三角肌中束
大臂与肩平行，小臂垂直于地面，呼气，小臂、大臂内角呈90度，慢慢向上推举到耳朵两侧，手臂伸直。然后吸气，慢慢下放。
（编辑：马艳玲）
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