7天哑铃健身计划：打造完美身材攻略英文双语对照

第一天：胸部和背部训练

使用哑铃进行俯身飞鸟、深蹲、引体向上等动作，每组重复10-12次，共做3-4组。

第二天：有氧运动和核心训练

进行跑步、跳绳等有氧运动，每次持续30分钟；同时进行仰卧起坐、平板支撑等核心训练动作。

第三天：肱二头肌和三头肌训练

使用哑铃进行弯举、窄握俯卧撑等动作，每组重复10-12次，共做3-4组。

第四天：休息日

休息一天，让肌肉有充分恢复的时间。

第五天：腿部训练

进行深蹲、弓步蹲等腿部训练动作，每组重复10-12次，共做3-4组。

第六天：全身训练

组合多种动作，如硬拉、卧推等，进行全身训练，每组重复10-12次，共做3-4组。

第七天：瑜伽和放松训练

进行瑜伽或拉伸运动，帮助肌肉放松，促进身体柔韧性。

通过这套7天哑铃健身计划，你可以在家中完成高效的健身训练，帮助你塑造完美的身材。

感谢您看完这篇文章，希望这份健身计划对您有所帮助。

---

英文翻译对照，仅供参考

---

The first day: Bosom and back train

UseDumbbellUndertake Fu crouchs flyer, greatly personally, the movement such as pull-up, every groups repeat 10-12 second, make 3-4 group in all.

The following day: Motion having oxygen and core train

Undertake ran, skip waitHave oxygen campaign, last 30 minutes every time; Undertake sit-ups, flat is propped up at the same time etcCore trainsMovement.

The 3rd day: The upper arm 2 flesh and triceps train

Use dumbbell undertakes bending lifting, narrow hold the action such as push-up, every groups repeat 10-12 second, make 3-4 group in all.

The 4th day: Playday

Rest one day, let muscle have the time that restores adequately.

The 5th day: Leg ministry trains

Undertake couchant greatly, Gong Bu crouchs etcLeg ministry trainsMovement, every groups repeat 10-12 second, make 3-4 group in all.

The 6th day: Train all over

Constitute a variety of acts, if be pulled forcedly, lie push etc, undertake training all over, every groups repeat 10-12 second, make 3-4 group in all.

The 7th day: Gem gal and loosen training

Undertake gem gal or drawing move, help muscle is loosened, stimulative body flexibility.

Adopt plan of fitness of this 7 days of dumbbell, you can finish efficient gymnastical training in the home, help you model perfect figure.

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