打造完美小腿线条的健身房训练方法图解英文双语对照

如何在健身房打造完美小腿线条

在健身中，小腿是很多人比较困扰的部位，如何通过科学的训练来塑造完美的小腿线条呢？下面为大家介绍一些在健身房中常见的小腿训练方法，希望对大家有所帮助。

1. 站姿小腿提力

站直，双脚与肩同宽，脚尖朝前。双手持哑铃，放在身体两侧。脚跟抬高，站起脚尖，然后缓慢放下直至脚跟着地。动作过程中要保持身体稳定。每组做15-20次，连续做3组。

2. 蹬腿器小腿下压

坐在蹬腿器座椅上，调整座椅位置使得腿膝盖正好垂直于座椅。双手握住座椅两侧，双脚前脚掌着地，脚跟高高举起。用小腿肌肉用力把脚掌向下蹬。每组做15-20次，连续做3组。

3. 坐姿小腿提力

坐姿小腿提力是在坐姿小腿器上进行的。坐下，双手握住座椅两侧，脚掌着地，脚跟高高举起，然后用双腿的小腿肌肉用力把脚跟向下蹬。每组做15-20次，连续做3组。

4. 跳绳

跳绳是一项非常好的有氧运动，可以有效地锻炼小腿肌肉。选择一个合适的跳绳，然后尽量保持连续跳跃，每次跳跃30秒-1分钟，中间休息15-30秒，重复3-5组。

通过以上小腿训练方法，可以有效地刺激小腿肌肉的生长，使小腿线条更加匀称和紧致。但在进行小腿训练时，也要注意适量，避免过度训练造成损伤。

感谢阅读完这篇文章，希望这些小腿训练方法和图解能够帮助到您，让您拥有更加完美的小腿线条。

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英文翻译对照，仅供参考

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If why make perfect crus line in gym

In fitness, crus is the place that a lot of people perplex quite, how model perfect crus line through scientific training? A few common in gym crus introduce to train a method for everybody below, hope to be helped somewhat to everybody.

1.Station appearance crus carries power

The station is straight, double foot and shoulder are the same as wide, before tiptoe face. Both hands holds dumbbell, put in the body two side. Calcaneal drive up, the station removes tiptoe, next slow till the foot follows the ground,put down. Body stability should maintain in behavioral course. Every groups do 15-20 second, do 3 groups continuously.

2.Pedal leg implement press below crus

Sit in pedal leg implement on seat, adjust seat position to make leg knee as it happens perpendicular at seat. Both hands handholding seat two side, touchdown of palm of double foot chela, calcaneal is raised high. To step on sole downward forcibly with crus muscle. Every groups do 15-20 second, do 3 groups continuously.

3.Sitting position crus carries power

Sitting position crus carries power is in sitting position crus implement of aspirant travel. Sit down, both hands handholding seat two side, sole touchdown, calcaneal is raised high, use bicrural crus muscle to to step on calcaneal downward forcibly next. Every groups do 15-20 second, do 3 groups continuously.

4.Skip

Skip is a first-rate motion having oxygen, exercise crus muscle effectively. Choose an appropriate skip, maintain successive leap as far as possible next, hop every time 30 seconds - 1 minute, 15-30 second rests among, repeat 3-5 group.

Train a method through above crus, effectively exciting crus sarcous grows, make crus line more well-balanced and send closely. But when undertaking crus trains, also should notice right amount, avoid excessive training to cause loss.

Acknowledgment reads this article, hope these crus training methods are mixed graphic can help you, let you have more perfect crus line.