体重锻炼手臂和Abs
1运动带给你的职业:没有设备的手臂和Abs
![Bodyweight Workout For Arms and Abs 体重锻炼手臂和Abs](https://media1.popsugar-assets.com/files/thumbor/_fFg-aCHqeM-8bGMgaVLTC3qmPg/fit-in/1024x1024/filters:format_auto-!!-:strip_icc-!!-/2016/12/20/206/n/1922729/afe00c2f5859fd8829f356.98773011_edit_img_cover_file_42800332_1480869535/i/Bodyweight-Workout-Arms-Abs.jpg)
图片来源:POPSUGAR摄影/ Kathryna汉考克
你可以调节你的腹肌和手臂没有重量。所以跳bodyweight-workout火车与这个快速健身塞希致力于加强你的核心和雕刻雕塑的肩膀。这是我们的一部分增强2周计划,健身强度力量训练和有氧训练可以做在家里。点击可打印版本的锻炼继续阅读,每移动指针。
![Bodyweight Workout For Arms and Abs 体重锻炼手臂和Abs](https://media1.popsugar-assets.com/files/thumbor/S-oO0ZxPIyq72FN5XUuZ--IeiaA/fit-in/728xorig/filters:strip_icc-!!-/2017/01/01/044/n/1922729/5cce481abc17ca25_1a6dd4a858641d0fc31ab8.23814015_edit_img_pinterest_post_image_file_42800332_1480639800/i/Bodyweight-Workout-Arms-Abs.jpg)
图片来源:POPSUGAR摄影/ Kathryna汉考克
线路1:俯卧撑侧板
![Circuit 1: Push-Up to Side Plank 线路1:俯卧撑侧板](https://media1.popsugar-assets.com/files/thumbor/lloNF0rXz8ONjgmVRNpyI6w7Rhg/fit-in/1024x1024/filters:format_auto-!!-:strip_icc-!!-/2016/12/13/004/n/1922729/3c02186fb6779d04_1-push-up-side-plank/i/Circuit-1-Push-Up-Side-Plank.jpg)
图片来源:POPSUGAR摄影/凯尔哈特曼
线路1:坐着俄罗斯的转折
![Circuit 1:Seated Russian Twist 线路1:坐着俄罗斯的转折](https://media1.popsugar-assets.com/files/thumbor/NnC-P0M_tV58NNFVlg7y2FgzK0E/fit-in/1024x1024/filters:format_auto-!!-:strip_icc-!!-/2016/12/13/005/n/1922729/554f722c57c160be_2._seated_russian_twist/i/Circuit-1Seated-Russian-Twist.jpg)
图片来源:POPSUGAR摄影/凯尔哈特曼
与脉冲电路1:侧肘板
![Circuit 1: Side Elbow Plank With Pulse 与脉冲电路1:侧肘板](https://media1.popsugar-assets.com/files/thumbor/kV1BKVOlePuWzlazk9zjEQCdHys/fit-in/1024x1024/filters:format_auto-!!-:strip_icc-!!-/2016/12/13/005/n/1922729/410c032b4112e109_3._side_pulse_plank/i/Circuit-1-Side-Elbow-Plank-Pulse.jpg)
图片来源:POPSUGAR摄影/凯尔哈特曼
线路2:普拉提剪刀
![Circuit 2: Pilates Scissor 线路2:普拉提剪刀](https://media1.popsugar-assets.com/files/thumbor/rqxRmMMfIcSIEE5Mjrs7RKoHwDg/fit-in/1024x1024/filters:format_auto-!!-:strip_icc-!!-/2016/12/13/004/n/1922729/af56ab24cdf84e56_4-pilates-scissors/i/Circuit-2-Pilates-Scissor.jpg)
图片来源:POPSUGAR摄影/凯尔哈特曼
线路2:缓慢的登山者
![Circuit 2: Slow Mountain Climber 线路2:缓慢的登山者](https://media1.popsugar-assets.com/files/thumbor/wxamMhoTR7CqLL3vZw2bgp6CDUU/fit-in/1024x1024/filters:format_auto-!!-:strip_icc-!!-/2016/12/13/004/n/1922729/6d2c0923f51ae949_5.-slow-mountain-climber/i/Circuit-2-Slow-Mountain-Climber.jpg)
图片来源:POPSUGAR摄影/凯尔哈特曼
线路2:T-Cross仰卧起坐
![Circuit 2: T-Cross Sit-Up 线路2:T-Cross仰卧起坐](https://media1.popsugar-assets.com/files/thumbor/-_YRfjJl2pLX7MTH6O4pwEGIpB8/fit-in/1024x1024/filters:format_auto-!!-:strip_icc-!!-/2016/12/13/004/n/1922729/be810a1d9e2ccb9b_6-T-cross-sit-up/i/Circuit-2-T-Cross-Sit-Up.jpg)
图片来源:POPSUGAR摄影/凯尔哈特曼
电路3:人行道边上木板
![Circuit 3: Side-Walking Plank 电路3:人行道边上木板](https://media1.popsugar-assets.com/files/thumbor/nyEBiVnBPoePOIUeufgUP3zU0Zo/fit-in/1024x1024/filters:format_auto-!!-:strip_icc-!!-/2016/12/13/004/n/1922729/ef1e38e68522a933_7-side-walking-plank-/i/Circuit-3-Side-Walking-Plank.jpg)
图片来源:POPSUGAR摄影/凯尔哈特曼
电路3:Elbow-to-Knee站着
![Circuit 3: Standing Elbow-to-Knee 电路3:Elbow-to-Knee站着](https://media1.popsugar-assets.com/files/thumbor/dmfEbdBUiC8b71Hsw1oIIyzjb8I/fit-in/1024x1024/filters:format_auto-!!-:strip_icc-!!-/2016/12/13/004/n/1922729/615e90366c4db264_8.-Standing-elbow-to-knee/i/Circuit-3-Standing-Elbow--Knee.jpg)
图片来源:POPSUGAR摄影/凯尔哈特曼
电路3:上下板材
![Circuit 3: Up-Down Plank 电路3:上下板材](https://media1.popsugar-assets.com/files/thumbor/JUzDRfF8fDFh16_d4UvDUqURNGw/fit-in/1024x1024/filters:format_auto-!!-:strip_icc-!!-/2016/12/13/005/n/1922729/ef70772b5606443e_9-side-walking-plank/i/Circuit-3-Up-Down-Plank.jpg)
图片来源:POPSUGAR摄影/凯尔哈特曼