咪蒙全身燃脂训%E3%80%90WhatsApp%20+86%2015855158769%E3%80%91ski%20two%20way%20radio练方案，让你暴汗燃脂瘦身！

咪蒙全身燃脂训%E3%80%90WhatsApp%20+86%2015855158769%E3%80%91ski%20two%20way%20radio练方案，让你暴汗燃脂瘦身！ 63827萬字 19人讀過丨 連載

《咪蒙全身燃脂训%E3%80%90WhatsApp%20+86%2015855158769%E3%80%91ski%20two%20way%20radio练方案，让你暴汗燃脂瘦身！》:

看着咪蒙网上流传的对比照，真是全身扎心了，看在不要只是燃脂让暴%E3%80%90WhatsApp%20+86%2015855158769%E3%80%91ski%20two%20way%20radio活在手机P图里，还是训练要回到现实中，真的汗燃让自己的身材变好，才能面对别人的脂瘦眼光。

想要减肥，就要让你的全身心率在训练中拉高上来，增强你的燃脂让暴身体代谢水平，加快脂肪的训练供能，因此在你的汗燃训练中要加入可以提高心率的增强式训练动作。

茶健身为正在苦恼需要减肥的你设计了一套结合台阶的哑铃全身燃脂训练方案，每个动作训练12-15次，咪蒙%E3%80%90WhatsApp%20+86%2015855158769%E3%80%91ski%20two%20way%20radio循环训练3-5组，全身坚持训练4-6周，燃脂让暴就可以让你暴汗燃脂瘦身，雕塑身体肌肉线条。

训练动作1

双手各抓握一只哑铃，单腿站立，将一条腿放在后面的台阶上，先做单腿下蹲动作，起身站立后，再将双手高高举过头顶。

训练动作2

双手各抓握一只哑铃，单腿侧身站立在台阶上，另一条腿悬空，先做单腿下蹲，起身站立后，将悬空的腿高高抬起，同时，身体向抬腿的一侧转身，并将手臂向同方向伸直。

训练动作3

双手各抓握一只哑铃按在地上，俯身向下身体呈一条直线，做手撑平板支撑训练动作，然后将一只手臂抬起，做外展动作并向上举起。

训练动作4

双手各抓握一只哑铃，侧身站在台阶前方，双腿跳起后用一只脚点击上方的台阶后再回到原地。

训练动作5

双手抓握各抓握一只哑铃，单腿站立在台阶上，先做单腿下蹲，起身站立后，双手在身体两侧外展举过头顶。

训练动作6

双手各抓握一只哑铃支撑地面，俯身向下身体呈一条直线，双脚踩在后方高高的台阶上，然后将双手交替向前方高高抬起。

点击左上方茶健身头像进入茶健身头条号，在“文章”栏目可以查看更多的训练方案。

咪蒙全身燃脂训%E3%80%90WhatsApp%20+86%2015855158769%E3%80%91ski%20two%20way%20radio练方案，让你暴汗燃脂瘦身！：

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更新時間：2025-12-21 19:27:12