/iknow-pic . cdn . BCE Bos . com/0 b 46 f 21 FBE 096 b 63 a 22d 8da 900338744 ebf 8 AC 17 " target = " _ blank " title = " " class = " ikqb _ img _ alink " >/iknow-pic . cdn . BCE Bos . com/0b 46 f 21 FBE 096 b 63 a 22d 8da 900338744 ebf 8 AC 17？x-BCE-process = image % 2f resize % 2Cm _ lfit % 2Cw _ 600% 2Ch _ 800% 2c limit _ 1% 2f quality % 2Cq _ 85% 2f format % 2Cf _ auto " esrc = "/0 b46 f 21 FBE 096 b 63 a 22d 8da 900338744 ebf 8 AC 17 "/>；
健身房有氧運動:
舉重其實“舉重”也是女性健身的好方法，可以緊致肌膚，還可以減肥。妳的目標不壹定是減肥。事實上，當妳開始舉重時，妳可能會先增加壹點體重，但不要害怕，因為妳在增加肌肉，肌肉的重量超過了妳消耗的脂肪。
/iknow-pic . cdn . BCE Bos . com/f 11 F3 a 292 df 5 E0 Fe 20 af 6 FFB 506034 a 85 fdf 7291 " target = " _ blank " title = " " class = " ikqb _ img _ alink " >中。/iknow-pic . cdn . BCE Bos . com/f 11 F3 a 292 df 5 E0 Fe 20 af 6 FFB 506034 a 85 fdf 7291？x-BCE-process = image % 2f resize % 2Cm _ lfit % 2Cw _ 600% 2Ch _ 800% 2c limit _ 1% 2f quality % 2Cq _ 85% 2f format % 2Cf _ auto " esrc = "/f 11 F3 a 292 df 5 E0 Fe 20 a F6 FFB 506034 a 85 fdf 7291 "/>
2.俯臥撐，手放在地上，腳放在地上，腿伸直，手肘彎曲，身體向下，手肘伸直，身體向上。過程中保持身體挺直，不要虛脫。？
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3.啞鈴練習要領:壹手拿壹瓶裝滿水的礦泉水，或壹個1 ~ 3kg的輕量級啞鈴，肘部彎曲成直角，將礦泉水水平舉到身體前方再放下，重復動作至少20次。速度越快，效果越好。
/iknow-pic . cdn . BCE Bos . com/e 61190 ef 76 c 6 a 7 ef 63 b 34 edcf 1 faaf 51 F2 de 66 b 7 " target = " _ blank " title = " " class = " ikqb _ img _ alink " >中。/iknow-pic . cdn . BCE Bos . com/e 61190 ef 76 c 6 a 7 ef 63 b 34 edcf 1 faaf 51 F2 de 66 b 7？x-BCE-process = image % 2f resize % 2Cm _ lfit % 2Cw _ 600% 2Ch _ 800% 2c limit _ 1% 2f quality % 2Cq _ 85% 2f format % 2Cf _ auto " esrc = "/e 61190 ef 76 c 6 a 7 ef 63 b 34 edcf 1 faaf 51 F2 de 66 b 7 "/>
4.？下蹲，背部挺直站立，雙腳約與肩同寬，雙手放在脖子後面。屏住呼吸，慢慢蹲下。整個下蹲時間可以長達10~30秒，速度越慢越好。然後用同樣的方法慢慢站起，反復深蹲和站起至少10~15次，調整呼吸和休息。
/iknow-pic . cdn . BCE Bos . com/34 FAE 6 CD 7 b 899 e 51091 ddcee 4 ea 7d 933 c 9950 DBC " target = " _ blank " title = " " class = " ikqb _ img _ alink " >/iknow-pic . cdn . BCE Bos . com/34 FAE 6 CD 7 b 899 e 51091 ddcee 4 ea 7d 933 c 9950 DBC？x-BCE-process = image % 2f resize % 2Cm _ lfit % 2Cw _ 600% 2Ch _ 800% 2c limit _ 1% 2f quality % 2Cq _ 85% 2f format % 2Cf _ auto " esrc = "/34 FAE 6 CD 7 b 899 e 51091 dcee 4 ea 7d 933 c 9950 DBC "/>
5.收腹，收腹，平躺在地上，膝蓋彎曲90度，雙腳平放在地上。雙手交叉放在胸前或放在耳朵旁邊，雙肩收腹，下巴微收，直到肩胛骨離開地面，腰部固定，直到肩胛骨平放在地面，向上呼氣，向下吸氣，每次壹個，20個為壹組。？
/iknow-pic . cdn . BCE Bos . com/37d 12 F2 EB 9389 b 50 ebe 501a 88935 e 5 DDE 7116e 36 " target = " _ blank " title = " " class = " ikqb _ img _ alink " >；/iknow-pic . cdn . BCE Bos . com/37d 12 F2 EB 9389 b 50 ebe 501a 88935 e 5 DDE 7116e 36？x-BCE-process = image % 2f resize % 2Cm _ lfit % 2Cw _ 600% 2Ch _ 800% 2c limit _ 1% 2f quality % 2Cq _ 85% 2f format % 2Cf _ auto " esrc = "/37d 12 F2 EB 9389 b 50 ebe 501a 88935 e 5 DDE 7116e 36 "/>
6.平板支撐，身體俯臥，肘部彎曲，肩肘關節垂直，腳和腳趾著地，身體離地，重量由腳趾和前臂支撐，軀幹伸直，頭肩、胯、踝保持在同壹平面，腹肌和盆肌收緊，眼睛轉向地面，保持均勻呼吸。每組60秒，壹次訓練四組，每組間隔不超過20秒。
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