![IMG_2553.PNG](https://steemitimages.com/DQmQDmCpyzDj4TdTZqDEgnKfzuMBpXFhEQUxUEgx9sbSZ4P/IMG_2553.PNG)
今天继续为大家介绍两个腿部的练习动作，这两个动作相对前两次的推荐动作需要自身有一定的基础。一个是小腿三头肌的练习，一个是大腿内收肌的练习。

小腿三头肌位于小腿后部，包括浅层的腓肠肌和深层的比目鱼肌；大腿内收肌位于两腿内侧，平时很少运用到这块肌肉，练过劈叉的人一般大腿内收肌比较发达。
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#### 相扑深蹲
相扑深蹲和普通深蹲有什么区别呢？最大的区别在于双脚分开的距离不一样，前者大于后者，所以这个动作对腹股沟柔韧性有一定的要求。由于相扑深蹲很想日本相扑运动的姿势，所以才得此名。普通的深蹲基本只刺激股四头肌，也就是大腿正面的肌肉，而相扑深蹲能有效地刺激大腿内收肌。

动作要领：双脚分开至接近肩宽的两倍，时刻保持上半身直挺，下蹲至大腿平行地面即可。前期徒手练习，有一定基础后可以负重练习。每次完成4组，每组12个，最后一组可以增加几个。
![SelfieCity_20170808110255_org.jpg](https://steemitimages.com/DQmS972j9NC6wJZH2jutj2KEs5mRMAEpjQ3gbHbsj4vMTpR/SelfieCity_20170808110255_org.jpg)

![SelfieCity_20170808110233_org.jpg](https://steemitimages.com/DQmW7GMzT9wUu9cUFUScF3cxVxC4mwhi1bs12nMhQis61Hp/SelfieCity_20170808110233_org.jpg)
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#### 坐姿哑铃踮脚
这个动作主要练习小腿肌肉，需要运用哑铃完成。

动作要领：坐在凳子上，上半身直立，大腿和小腿呈90度左右，选择合适重量的哑铃，将两只哑铃分别放在双腿上，手轻握哑铃防止滑落。然后踮脚，尽量踮高。共完成4组，每组16个，最后一组可多做几个。
![SelfieCity_20170808110323_org.jpg](https://steemitimages.com/DQmaxfMqnaPPtscLhcuSmY8jP8BxTmzEBDPvJKDYEZyHe7T/SelfieCity_20170808110323_org.jpg)

![SelfieCity_20170808110347_org.jpg](https://steemitimages.com/DQmT1mtWHGQ5fyhJzf8wUUvdWvXYxaP6HqG5pfjiAZwRwKd/SelfieCity_20170808110347_org.jpg)
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小提示：这两个动作都是较容易受伤的练习，所以一定要热身和拉伸。热身方式可以选择慢跑或者跳绳。第一个动作的拉伸方法是弓步压腿和侧压腿，第二个动作的拉伸方法可以用不负重踮脚的方式，让小腿和脚腕缓解压力。
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#### Chapter directory 章节目录
Chapter 章节|Content 内容
----------- | --------------
 1      | <a href="https://steemit.com/cn/@mrpointp/4pysrn">brief introduction about fitness 健身初章</a>
2      | <a href="https://steemit.com/cn/@mrpointp/there-is-always-someone-keeping-working-out-part-2">exercise for musculus triceps brachii &amp; pectoral muscles 肱三头肌和胸肌练习</a>
3      | <a href="https://steemit.com/cn/@mrpointp/there-is-always-someone-keeping-working-out-part-3-original">advanced exercise for musculus tricpes brachii 肱三头肌的高级练习</a>
4| <a href="https://steemit.com/cn/@mrpointp/there-is-always-someone-keeping-working-out-part-4-original">how to do pull-ups 引体向上</a>
5 | <a href="https://steemit.com/cn/@mrpointp/there-is-always-someone-keeping-working-out-part-5-original">warm-up and stretching exercise &nbsp;热身与拉伸</a>
6| <a href="https://steemit.com/cn/@mrpointp/there-is-always-someone-keeping-working-out-part-6-original">fitness plan and some precautions &nbsp;健身计划与注意事项</a>
7| <a href="https://steemit.com/cn/@mrpointp/there-is-always-someone-keeping-working-out-part-7-original">how to train abdominal muscles(part 1) 腹肌训练（一）</a>
8|<a href="https://steemit.com/cn/@mrpointp/there-is-always-someone-keeping-working-out-part-8-original">how to train abdominal muscles(part 2) 腹肌训练（二）</a>
9|<a href="https://steemit.com/cn/@mrpointp/there-is-always-someone-keeping-working-out-part-9-original">how to train abdominal muscles(part 3) 腹肌训练（三）</a>
10|<a href="https://steemit.com/cn/@mrpointp/there-is-always-someone-keeping-working-out-part-10-original">how to train biceps(part 1) 肱二头肌训练（一）</a>
11|<a href="https://steemit.com/cn/@mrpointp/there-is-always-someone-keeping-working-out-part-11-original">how to train biceps(part 2) 肱二头肌训练（二）</a>
12|<a href="https://steemit.com/cn/@mrpointp/there-is-always-someone-keeping-working-out-part-12-original">how to train the anterior deltoid 三角肌前束练习</a>
13|<a href="https://steemit.com/cn/@mrpointp/there-is-always-someone-keeping-working-out-part-13-original">how to train the middle deltoid 三角肌中束练习</a>
14|<a href="https://steemit.com/cn/@mrpointp/there-is-always-someone-keeping-working-out-part-14-original">how to train the posterior deltoid 三角肌后束练习</a>
15|<a href="https://steemit.com/cn/@mrpointp/there-is-always-someone-keeping-working-out-part-15-original">exercise for  latissimus dorsi muscle 背阔肌练习</a>
16|<a href="https://steemit.com/cn/@mrpointp/there-is-always-someone-keeping-working-out-part-16-original">elbow plank 平板支撑</a>
17|<a href="https://steemit.com/cn/@mrpointp/there-is-always-someone-keeping-working-out-part-17-original">what is RM? 什么是RM值？</a>
18|<a href="https://steemit.com/cn/@mrpointp/there-is-always-someone-keeping-working-out-part-18-original">running 跑步 </a>
19|<a href="https://steemit.com/cn/@mrpointp/there-is-always-someone-keeping-working-out-part-19-original">a healthy way to lose weight 健康的减肥方式 </a>
20|<a href="https://steemit.com/cn/@mrpointp/there-is-always-someone-keeping-working-out-part-20-original">rest after working out 健身后的休息 </a>
21|<a href="https://steemit.com/cn/@mrpointp/there-is-always-someone-keeping-working-out-part-21-original">working out for girls 女生健身 </a>
22|<a href="https://steemit.com/cn/@mrpointp/there-is-always-someone-keeping-working-out-part-22-original">how to increase muscles 如何增肌 </a>
23|<a href="https://steemit.com/cn/@mrpointp/there-is-always-someone-keeping-working-out-part-23-original">food recommended in the period of bodybuilding健身期间的饮食推荐 </a>
24|<a href="https://steemit.com/cn/@mrpointp/there-is-always-someone-keeping-working-out-part-24-original">the correct understanding of protein powder蛋白粉的正确认识 </a>
25|<a href="https://steemit.com/cn/@mrpointp/there-is-always-someone-keeping-working-out-part-25-original">how to do deep squat 深蹲 </a>
26|<a href="https://steemit.com/cn/@mrpointp/there-is-always-someone-keeping-working-out-part-26-original">Whether weight-bearing exercise have a bad effect on the physical growth of teenagers 负重练习对青少年成长是否有影响 </a>
27|<a href="https://steemit.com/cn/@mrpointp/there-is-always-someone-keeping-working-out-part-27-original">how to train the muscles of thigh 如何练习大腿肌肉</a>
28|<a href="https://steemit.com/cn/@mrpointp/there-is-always-someone-keeping-working-out-part-28-original">how to train your legs 如何练习腿部肌肉（一）</a>
29|<a href="https://steemit.com/cn/@mrpointp/there-is-always-someone-keeping-working-out-part-29-original">how to train your legs 如何练习腿部肌肉（二）</a>
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### (to be continued 未完待续)