---
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)