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宅在家里咋锻炼?苏州体育陪你练 ㊿ 收官篇来了!上肢力量训练高阶版教程奉上

  • 2026-02-06 11:15:26
宅在家里咋锻炼?苏州体育陪你练 ㊿ 收官篇来了!上肢力量训练高阶版教程奉上

感谢大家长久以来的关注

“宅在家里咋锻炼？苏州体育陪你练”
今天迎来最后一期内容啦
在过去的50期中
我们推荐了各式各样的居家运动
有瑜伽、亲子互动游戏
适合中小学生、老年人的运动训练
室内有氧、无器械力量训练
八段锦、五禽戏等健身气功
改善肩颈疼痛、调节脊椎问题等康复训练
······
坚持了50天的打卡练习
小伙伴们的体能是不是upupup了呢？
宅家系列虽然告一段落
在接下来的日子里
苏州体育还是会继续
给大家带来科学有效的健身知识
我们推荐的每一期健身小知识
都收录在了“i 健身”这一菜单栏中
大家要继续坚持居家锻炼噢
经常翻看之前每日的健身推荐
还是很有帮助哒
今天，最后一期宅家健身
由苏州市体育科学研究所的专家
为大家带来上肢力量训练高阶版
想必聪明的小脑瓜们
看到高阶肯定就知道还有初阶和中阶啦
那么，之前没有看过的小伙伴
请看！
（点击下方图片查看初阶、中阶版）

肩关节活动度训练

立姿，一侧手握毛巾（或结实的带子）曲肘

肘尖向前，将手臂上举至最高

对侧手从背后握住毛巾的另一头

交替上下牵拉

30秒/组，进行3组

齐眉俯卧撑


双手分开与肩同宽，

手掌与眉平齐位置，

双脚并拢，手臂屈伸完成动作

8-12次/组，进行3组

单侧支撑


俯卧位，双肘屈曲90度与肩同宽，撑于地面

双脚并拢，足尖支撑于地面

身体保持平直

对侧手脚抬起与身体平齐高度

12-15次/组，进行3组

肩带组合训练（1）


俯卧，身体保持平直

双手握住重物（以矿泉水瓶等小重量为宜）

双臂伸直置于身体两侧

双手展开，双臂向上后伸

然后缓慢落下

12-15次/组，进行3组
肩带组合训练（2）

俯卧，身体保持平直

双手握住重物（以矿泉水瓶等小重量为宜）

双臂屈曲90度抬至肩部位置

双臂向上后伸

然后慢慢落下

12-15次/组，进行3组
肩带组合训练（3）

俯卧，身体保持平直

双手握住重物（以矿泉水瓶等小重量为宜）

双臂伸直并尽量贴耳

双臂向上后伸，然后慢慢落下

12-15次/组，进行3组

侧卧撑


侧卧，同侧手臂屈曲90度支撑

躯干与地面垂直

双腿叠放支撑与躯干呈一条直线

然后抬起非支撑侧手脚至最高位置

再缓慢放下

12-15次/组，进行3组

素材来源：苏州市体育科学研究所

要始终记住
适当运动不仅能愉悦身心
还能提高抵抗力噢~

本文来自网友投稿或网络内容，如有侵犯您的权益请联系我们删除，联系邮箱：wyl860211@qq.com 。

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  1. CONNECT:[ UseTime:0.000589s ] mysql:host=127.0.0.1;port=3306;dbname=b460;charset=utf8mb4
  2. SHOW FULL COLUMNS FROM `fenlei` [ RunTime:0.000889s ]
  3. SELECT * FROM `fenlei` WHERE `fid` = 0 [ RunTime:0.014529s ]
  4. SELECT * FROM `fenlei` WHERE `fid` = 63 [ RunTime:0.001009s ]
  5. SHOW FULL COLUMNS FROM `set` [ RunTime:0.000579s ]
  6. SELECT * FROM `set` [ RunTime:0.007969s ]
  7. SHOW FULL COLUMNS FROM `article` [ RunTime:0.000619s ]
  8. SELECT * FROM `article` WHERE `id` = 478545 LIMIT 1 [ RunTime:0.053029s ]
  9. UPDATE `article` SET `lasttime` = 1770357645 WHERE `id` = 478545 [ RunTime:0.004674s ]
  10. SELECT * FROM `fenlei` WHERE `id` = 64 LIMIT 1 [ RunTime:0.002149s ]
  11. SELECT * FROM `article` WHERE `id` < 478545 ORDER BY `id` DESC LIMIT 1 [ RunTime:0.000646s ]
  12. SELECT * FROM `article` WHERE `id` > 478545 ORDER BY `id` ASC LIMIT 1 [ RunTime:0.000715s ]
  13. SELECT * FROM `article` WHERE `id` < 478545 ORDER BY `id` DESC LIMIT 10 [ RunTime:0.081269s ]
  14. SELECT * FROM `article` WHERE `id` < 478545 ORDER BY `id` DESC LIMIT 10,10 [ RunTime:0.061533s ]
  15. SELECT * FROM `article` WHERE `id` < 478545 ORDER BY `id` DESC LIMIT 20,10 [ RunTime:0.046812s ]
0.348687s