哑铃健身：一周训练计划，轻松塑造完美身材英文双语对照

第一天：全身训练

第一天的训练旨在激活全身肌肉群。进行深蹲、硬拉、卧推、引体向上等动作，每个动作3组，每组8-12次。这样能够有效地提高整体肌肉力量和耐力。

第二天：有氧运动

第二天进行有氧运动，可以选择跑步、划船、游泳等。持续30-45分钟的有氧运动有助于消耗体内多余脂肪，提高心肺功能。

第三天：休息

给身体足够的休息时间，让肌肉得到充分恢复。

第四天：上半身训练

重点训练上半身肌肉，包括哑铃臂曲伸、哑铃卧推、哑铃引体向上等，每个动作3组，每组8-12次。

第五天：有氧运动

选择另一种有氧运动进行，保持一定时间的有氧运动可以更好地促进身体代谢，帮助燃烧脂肪。

第六天：下半身训练

重点训练下半身肌肉，包括哑铃弓步、硬拉、腿举等，每个动作3组，每组8-12次。

第七天：休息

给身体充分的休息时间，让肌肉得到良好的恢复。

通过这个一周的哑铃训练计划，可以有效地提高肌肉力量和耐力，同时促进脂肪燃烧，轻松塑造完美身材。

感谢您阅读这篇文章，希望这个健身计划对您有所帮助。

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英文翻译对照，仅供参考

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The first day: Train all over

Training of the first day aims to activation systemic muscle group. UndertakeCrouch greatly, Pull forcedly, Lie push, Pull-upWait for a movement, every movement 3 groups, every groups of 8-12 second. Can enhance integral muscle strength and staying power effectively so.

The following day: Have oxygen campaign

Undertake oxygen moves having the following day, can chooseRan, Row, SwimEtc. Continuously 30-45 minute motion having oxygen conduces to deplete put oneself in another's position inside redundant and adipose, improve heart lungs function.

The 3rd day: Rest

Give the body enough breathing space, let muscle get resumptive adequately.

The 4th day: The upper part of the body trains

The key trains muscle of upper part of the body, includeDumbbell arm music is extended, Dumbbell lies push, Dumbbell pull-upEtc, every movement 3 groups, every groups of 8-12 second.

The 5th day: Have oxygen campaign

Choose another kind of motion having oxygen to undertake, the campaign having oxygen that holds proper time can promote the body to metabolize better, help combustion is adipose.

The 6th day: Below half body trains

The key trains muscle of below half body, includeDumbbell bend pace, Pull forcedly, The leg is liftedEtc, every movement 3 groups, every groups of 8-12 second.

The 7th day: Rest

Give the body sufficient breathing space, let muscle get good refreshment.

The dumbbell that passes this a week trains a plan, enhance muscle strength and staying power effectively, promote adipose combustion at the same time, model perfect figure easily.

Thank you to read this article, hope this fitness plans to be helped somewhat to you.