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+---
+id: 上肢训练
+title: 上肢训练
+sidebar_position: 4
+data: 2022年06月16日
+---
+## 深蹲
+
+![深蹲](https://static.7wate.com/img/2022/06/17/570a7d875d3ad.gif)
+
+### 动作要领
+
+![动作要领](https://static.7wate.com/img/2022/06/17/551ee33125e87.jpg)
+
+1、收紧腹部，臀部紧张
+
+2、腰背平直
+
+3、大腿与地面保持平衡
+
+### 肌肉示意图
+
+![肌肉示意图](https://static.7wate.com/img/2022/06/17/83f16fd5b36ac.png)
+
+## 窄距深蹲
+
+![窄距深蹲](https://static.7wate.com/img/2022/06/17/8cb552deee56d.gif)
+
+### 动作要领
+
+![动作要领](https://static.7wate.com/img/2022/06/17/299cc9f4db7b2.jpg)
+
+1、挺胸收腹，收紧臀部
+
+2、脚尖与膝盖保持同一方向
+
+### 肌肉示意图
+
+![肌肉示意图](https://static.7wate.com/img/2022/06/17/3671cab13b3e9.png)
+
+## 宽距深蹲
+
+![宽距深蹲](https://static.7wate.com/img/2022/06/17/e2c9e0594694f.gif)
+
+### 动作要领
+
+![准备动作](https://static.7wate.com/img/2022/06/17/6ca7d2a59479e.jpg)
+
+1、挺胸收腹，收紧臀部
+
+![标准动作](https://static.7wate.com/img/2022/06/17/114e1d212c582.jpg)
+
+1、脚尖与膝盖保持同一方向
+
+### 肌肉示意图
+
+![肌肉示意图](https://static.7wate.com/img/2022/06/17/337204f35f4b7.png)
+
+## 提踵
+
+![提踵](https://static.7wate.com/img/2022/06/17/3f004ad0d560b.gif)
+
+### 动作要领
+
+![标准动作](https://static.7wate.com/img/2022/06/17/00bc98b2169c7.jpg)
+
+1、小腿持续紧张
+
+2、在最高点停留顶峰收缩
+
+### 肌肉示意图
+
+![肌肉示意图](https://static.7wate.com/img/2022/06/17/453521c49dd78.png)
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