25哑铃练习腿和臀大肌
结合这些25哑铃为一个伟大的下半身的健身运动
![25 Dumbbell Exercises For Legs and Glutes 25哑铃练习腿和臀大肌](https://media1.popsugar-assets.com/files/thumbor/t_KiGEA17QZPEXJps0zhz4g-SHc/1429x726:4879x3412/fit-in/1024x1024/filters:format_auto-!!-:strip_icc-!!-/2021/12/13/912/n/1922729/bde5ac3b61b7b2fd1d30a5.66777108_/i/Best-Dumbbell-Butt-Leg-Exercises.jpg)
图片来源:盖蒂/ jeffbergen
如果腿一天是你最喜欢的一天,抓住一对哑铃,书签这篇文章。我们编译25最好的移动目标你的下半身,包括哑铃glute练习,哑铃肌腱练习,并移动到目标四头肌和小腿。这些简单的练习可能显得不那么困难,但当你有麻烦明天走,你就会知道他们是有效的。
混合和匹配的五或六这些举措来创建您自己的腿和臀部锻炼举重,或如果你需要一点灵感,看看下面列出完整的下半身哑铃锻炼。如果你是一个初学者,开始与你的体重,或者使用更轻的哑铃(三到五磅)。更大的挑战,抓住媒介或重物(8 - 20磅)。(不确定?这是一个指导如何选择正确的重量吗)。无论你选择哪个腿和glute练习,有一件事是肯定的:你会得到一个伟大的下半身的锻炼。
哑铃的大腿和屁股锻炼尝试:
哑铃硬举
![Dumbbell Deadlift 哑铃硬举](https://media1.popsugar-assets.com/files/thumbor/v6YbuoRQwKyiIgdvXesSgJeO7Do/fit-in/1024x1024/filters:format_auto-!!-:strip_icc-!!-/2019/01/28/672/n/1922729/3a8136ba3aaa434a_Dumbbell-Deadlift/i/Dumbbell-Deadlift.jpg)
图片来源:POPSUGAR摄影
单腿硬举
![Single-Leg Deadlift 单腿硬举](https://media1.popsugar-assets.com/files/thumbor/DN5q8dNnegf6rdJbupOr5NICV9U/fit-in/1024x1024/filters:format_auto-!!-:strip_icc-!!-/2014/01/10/055/n/1922729/51baa1ba868d569e_SL-Deadlifts-4/i/Single-Leg-Deadlift.jpg)
图片来源:POPSUGAR摄影
硬举与前排
![Deadlift With Front Row 硬举与前排](https://media1.popsugar-assets.com/files/thumbor/9GpoAKVyp4mLNaSsZHOFuUxVUQY/fit-in/1024x1024/filters:format_auto-!!-:strip_icc-!!-/2016/03/01/918/n/1922729/1d21b56f829aaf39_Circuit-Three-Deadlift-Front-Row/i/Deadlift-Front-Row.jpg)
图片来源:POPSUGAR摄影
哑铃蹲
![Dumbbell Squat 哑铃蹲](https://media1.popsugar-assets.com/files/thumbor/jjndm2eCMo1hft6PsKgBWSvs_5U/fit-in/1024x1024/filters:format_auto-!!-:strip_icc-!!-/2013/10/18/880/n/1922729/b452bf10eaa97514_squat-with-weights/i/Dumbbell-Squat.jpg)
图片来源:POPSUGAR摄影
随访时间开销蹲
![Single-Arm Overhead Squat 随访时间开销蹲](https://media1.popsugar-assets.com/files/thumbor/2n82za44fs-qGL3uUblFFHNrLwA/fit-in/1024x1024/filters:format_auto-!!-:strip_icc-!!-/2019/01/24/739/n/1922729/a084d9f4ed02cfb3_tmp_WM8jLn_30d24d966d472d65_single-arm-overhead-squat/i/Single-Arm-Overhead-Squat.jpg)
图片来源:盖蒂/ South_agency
哑铃摇摆
![Dumbbell Swing 哑铃摇摆](https://media1.popsugar-assets.com/files/thumbor/2oBzNKespceBTCDl3nfliMz7-sg/fit-in/1024x1024/filters:format_auto-!!-:strip_icc-!!-/2014/05/09/648/n/1922729/2e16d1fe392b9788_dumbbell-swing/i/Dumbbell-Swing.jpg)
图片来源:POPSUGAR摄影
哑铃推进器
![Dumbbell Thruster 哑铃推进器](https://media1.popsugar-assets.com/files/thumbor/Hhyt1oE52TOkmT7v3d7SzcCJ244/fit-in/1024x1024/filters:format_auto-!!-:strip_icc-!!-/2016/12/16/640/n/1922729/d135cfd113590638_squat-and-press/i/Dumbbell-Thruster.jpg)
图片来源:POPSUGAR摄影
酒杯蹲
![Goblet Squat 酒杯蹲](https://media1.popsugar-assets.com/files/thumbor/hngV9YZVgYl5nK-9hBZCzuCPyp4/fit-in/1024x1024/filters:format_auto-!!-:strip_icc-!!-/2014/12/16/644/n/1922729/8b1d876d2ff333af_DB3/i/Goblet-Squat.jpg)
图片来源:POPSUGAR摄影
单臂哑铃开销刺
![Single-Arm Dumbbell Overhead Lunge 单臂哑铃开销刺](https://media1.popsugar-assets.com/files/thumbor/fAMYFS4_FogvnHx8_jRRX8VKCCc/fit-in/1024x1024/filters:format_auto-!!-:strip_icc-!!-/2019/03/27/748/n/1922729/749f0b647b00fb32_Lunge/i/Single-Arm-Dumbbell-Overhead-Lunge.jpg)
图片来源:盖蒂/ yoh4nn
哑铃相扑蹲
![Dumbbell Sumo Squat 哑铃相扑蹲](https://media1.popsugar-assets.com/files/thumbor/Le-rNvDYJ7O4Wljj55_3J1Vy88w/fit-in/1024x1024/filters:format_auto-!!-:strip_icc-!!-/2017/09/28/685/n/1922729/49a1ed5159cd14e8ca1d94.49699443_Dumbbell-Sumo-Squat/i/Dumbbell-Sumo-Squat.jpg)
图片来源:POPSUGAR摄影
二头肌弯曲交替向前突进
![Alternating Forward Lunge With Biceps Curl 二头肌弯曲交替向前突进](https://media1.popsugar-assets.com/files/thumbor/tQO4KXEua1LbJ2-yN6hi_U22YGo/fit-in/1024x1024/filters:format_auto-!!-:strip_icc-!!-/2017/09/28/687/n/1922729/da3809294c62be6c_Dumbbell-Lunge/i/Alternating-Forward-Lunge-Biceps-Curl.jpg)
图片来源:POPSUGAR摄影
分裂蹲开销
![Split Squat With Overhead Press 分裂蹲开销](https://media1.popsugar-assets.com/files/thumbor/XCV0ilfZOBR61tsMmpqGdVoEqnw/fit-in/1024x1024/filters:format_auto-!!-:strip_icc-!!-/2014/12/16/665/n/1922729/e1ff1ded60ab4259_DB7/i/Split-Squat-Overhead-Press.jpg)
图片来源:POPSUGAR摄影
扭转体式和二头肌
![Reverse Lunge With Bicep Curl 扭转体式和二头肌](https://media1.popsugar-assets.com/files/thumbor/LYspJ-MQh92tt3W_wJbGjJnJFMo/fit-in/1024x1024/filters:format_auto-!!-:strip_icc-!!-/2016/10/28/627/n/1922729/dc426f9158135ab84731a3.78017318_bicep-curl/i/Reverse-Lunge-Bicep-Curl.jpg)
图片来源:POPSUGAR摄影
反向刺和新闻
![Reverse Lunge and Press 反向刺和新闻](https://media1.popsugar-assets.com/files/thumbor/00hFW5o8n6vZ4UMxtXi48dVuf3Y/fit-in/1024x1024/filters:format_auto-!!-:strip_icc-!!-/2014/01/15/959/n/1922729/57971dbddb76d3d0_lunge-and-press/i/Reverse-Lunge-Press.jpg)
图片来源:POPSUGAR摄影
与二头肌侧刺
![Side Lunge With Bicep Curl 与二头肌侧刺](https://media1.popsugar-assets.com/files/thumbor/ijHjlJyCsibX1NYcUwvZkMbDjAM/fit-in/1024x1024/filters:format_auto-!!-:strip_icc-!!-/2014/12/16/671/n/1922729/9a38009f7e3c09d8_DB8/i/Side-Lunge-Bicep-Curl.jpg)
图片来源:POPSUGAR摄影
投降
![Surrender 投降](https://media1.popsugar-assets.com/files/thumbor/qwNuEbKy33CB99TAuOR27p9QGTY/fit-in/1024x1024/filters:format_auto-!!-:strip_icc-!!-/2016/12/16/676/n/1922729/c06ef97936c6e44c_surrenders/i/Surrender.jpg)
图片来源:POPSUGAR摄影
哑铃盒升压
![Dumbbell Box Step-Up 哑铃盒升压](https://media1.popsugar-assets.com/files/thumbor/lKAo3DQpk3DKDaTYYLYxCZriVYg/fit-in/1024x1024/filters:format_auto-!!-:strip_icc-!!-/2019/03/18/845/n/1922729/a26ebeb273883f0b_Dumbbell-Step-Ups/i/Dumbbell-Box-Step-Up.jpg)
图片来源:盖蒂/ franckreporter
加权Glute桥
图片来源:POPSUGAR摄影/ Tamara Pridgett
加权驴踢
![Weighted Donkey Kick 加权驴踢](https://media1.popsugar-assets.com/files/thumbor/ajTeagu6QdkeTEBSs5SRp3GJ-50/fit-in/1024x1024/filters:format_auto-!!-:strip_icc-!!-/2013/10/18/884/n/1922729/785196b0c13177bc_donkey-kicks-with-weights/i/Weighted-Donkey-Kick.jpg)
图片来源:POPSUGAR摄影
侧刺
![Side Lunge 侧刺](https://media1.popsugar-assets.com/files/thumbor/O7tI7uFJquAZpSFTFczj0fXZ7EY/fit-in/1024x1024/filters:format_auto-!!-:strip_icc-!!-/2016/10/28/623/n/1922729/ae3f318358135985173d88.45260170_side-lunge/i/Side-Lunge.jpg)
图片来源:POPSUGAR摄影
交叉刺
![Crossover Lunge 交叉刺](https://media1.popsugar-assets.com/files/thumbor/eQ_X-JgBQK7LtNRO1ohD0m8yKUw/fit-in/1024x1024/filters:format_auto-!!-:strip_icc-!!-/2014/01/10/046/n/1922729/ec3f4b1b049caaa7_curtsy-lunge/i/Crossover-Lunge.jpg)
图片来源:POPSUGAR摄影
深蹲的开销
![Deep Squat With Overhead Reach 深蹲的开销](https://media1.popsugar-assets.com/files/thumbor/0DHgZxB3qKY1qN3sfZunqKsBGIo/fit-in/1024x1024/filters:format_auto-!!-:strip_icc-!!-/2014/05/09/648/n/1922729/f2ad295c2071d5b4_2UPBhorizr/i/Deep-Squat-Overhead-Reach.jpg)
图片来源:POPSUGAR摄影
加权蹲
![Weighted Squat 加权蹲](https://media1.popsugar-assets.com/files/thumbor/RamwJYZA387hQY8vnzV542i92kU/fit-in/1024x1024/filters:format_auto-!!-:strip_icc-!!-/2014/01/15/959/n/1922729/a7e94adcbf396086_Squat/i/Weighted-Squat.jpg)
图片来源:POPSUGAR摄影
相扑与肱二头肌弯曲蹲
![Sumo Squat With Biceps Curl 相扑与肱二头肌弯曲蹲](https://media1.popsugar-assets.com/files/thumbor/M03svamzaP7WGjAnzIvcXzwMaYg/fit-in/1024x1024/filters:format_auto-!!-:strip_icc-!!-/2014/07/08/742/n/1922729/1f0f8a65a70c735b_wide-squat/i/Sumo-Squat-Biceps-Curl.jpg)
图片来源:POPSUGAR工作室
一边冲上去蹲行屈膝礼
![Side Lunge to Curtsy Squat 一边冲上去蹲行屈膝礼](https://media1.popsugar-assets.com/files/thumbor/SnlrfgRTqjEhc-3_ysE9QKjQnXg/fit-in/1024x1024/filters:format_auto-!!-:strip_icc-!!-/2014/05/07/998/n/1922729/be52e3b00e839b31_side-lunge-curtsy/i/Side-Lunge-Curtsy-Squat.jpg)
图片来源:POPSUGAR摄影
6-Move哑铃臀部锻炼
![6-Move Dumbbell Butt Workout 6-Move哑铃臀部锻炼](https://media1.popsugar-assets.com/files/thumbor/si7l78dw225Ji6D9tOKEbz0RfYg/fit-in/1024x1024/filters:format_auto-!!-:strip_icc-!!-/2021/12/13/860/n/1922729/f1e9b3bcaa49ab9b_Dumbbell-Butt-Workout/i/6-Move-Dumbbell-Butt-Workout.jpeg)
图片来源:POPSUGAR摄影/本杰明石头
20分钟的哑铃锻炼手臂和腿
![20-Minute Dumbbell Arm and Leg Workout 20分钟的哑铃锻炼手臂和腿](https://media1.popsugar-assets.com/files/thumbor/KN62WygPuEgGLocuM62ANBmFuuA/fit-in/1024x1024/filters:format_auto-!!-:strip_icc-!!-/2021/12/13/860/n/1922729/2bd5609c7699207a_Dumbbell-Arm-Leg-Workout/i/20-Minute-Dumbbell-Arm-Leg-Workout.jpeg)
图片来源:盖蒂/乔尔·索雷尔
首激动人心,下半身哑铃锻炼
![Heart-Pumping, Lower-Body Dumbbell Workout 首激动人心,下半身哑铃锻炼](https://media1.popsugar-assets.com/files/thumbor/n8rpjOL1GnKAhX_HB9w3hmEmb9E/fit-in/1024x1024/filters:format_auto-!!-:strip_icc-!!-/2021/12/13/860/n/1922729/abde2cc81e7e37d7_fat-burning-lower-body-dumbbell-workout/i/Heart-Pumping-Lower-Body-Dumbbell-Workout.jpeg)
图片来源:迪波特/礼貌Nicci罗宾逊
15分钟的下半身哑铃力量锻炼
![15-Minute Lower-Body Dumbbell Strength Workout 15分钟的下半身哑铃力量锻炼](https://media1.popsugar-assets.com/files/thumbor/cxHP4TS4Zsz6zL0OUnwfOHch6eQ/fit-in/1024x1024/filters:format_auto-!!-:strip_icc-!!-/2021/12/13/860/n/1922729/d5e475223315703a_kelsey-wells-15-minute-lower-body-dumbbell-strength-workout/i/15-Minute-Lower-Body-Dumbbell-Strength-Workout.jpeg)
图片来源:盖蒂/ eclipse_images
对接与哑铃锻炼
![Butt Workout With Dumbbells 对接与哑铃锻炼](https://media1.popsugar-assets.com/files/thumbor/0Jcynea1ZyXWYsSxotts9YeBLaM/fit-in/1024x1024/filters:format_auto-!!-:strip_icc-!!-/2021/12/13/860/n/1922729/98610f33e781b0e6_Butt-Workout-Dumbbells/i/Butt-Workout-With-Dumbbells.jpeg)
图片来源:POPSUGAR摄影/本杰明石头