There is always someone keeping working out (part 28)(Original) /总有一个比你忙，比你穷，比你老的人在健身（二十八）
昨天为大家带来了大腿肌的练习，今天继续带来腿部肌肉的练习动作。除了大腿肌，当然不要忘记小腿肌肉，小腿肌肉作用于跑步时爆发，所以大家可以看出短跑运动员的小腿相当发达，不过您也千万别怕随便练一练就会那么粗壮。
双手持哑铃踮脚
这个动作主要锻炼小腿肌肉以及脚腕的力量。动作很简单，双手握住哑铃自然垂直，身体直立，双脚分开20厘米左右，尽量向上踮高然后落下，重复动作。
这个动作一定要慢起慢落，过快容易导致肌肉抽筋，尤其是刚开始锻炼腿部的朋友。练小腿肌肉要做好准备活动，尤其是脚腕的位置，很容易因为用力过度受伤。热身方法可以用以前上学的时候上体育课时转手腕脚腕的动作。
双脚夹哑铃上提
这个动作看似简单，但对整个身体的协调性都有一定要求，此动作主要锻炼大腿肌肉。如果在家的话，坐在椅子上，下面垫一个瑜伽垫，使用哑铃或者沙袋及能固定在脚上的负重物体。
起始动作，双脚夹稳哑铃，每次哑铃落下时不能接触地面，双手撑着椅子保持平衡。抬起时尽量伸直双腿，上半身保持不动。完成四组，每组12，最后一组做到力竭，且选择适合自己的负重。
腿部的肌肉也不仅仅是大腿肌和小腿肌，所以下次我将带来更多的腿部练习动作，希望对大家有所帮助！
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This deserves some attention. Upvoted and resteemed...
Thanks so much. : )