健身圈常说的一句话就是：男人行不行，看腿就知道了！
可见腿臀肌肉群的练习对于全身肌肉的协调增长有着非常重要的作用，当然，腿臀和核心力量够大了，啪上天也就不是什么难事！
不过现实中却有很多小伙伴忽略了大腿和小腿的练习，每天不是二头就是胸肌，胳膊比腿粗了、大胸都D罩杯了，但整体看起来却是下面这样乖乖的感觉：
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#pgc-card .pgc-card-href { text-decoration: none; outline: none; display: block; width: 100%; height: 100%; } #pgc-card .pgc-card-href:hover { text-decoration: none; } /*pc 样式*/ .pgc-card { box-sizing: border-box; height: 164px; border: 1px solid #e8e8e8; position: relative; padding: 20px 94px 12px 180px; overflow: hidden; } .pgc-card::after { content: " "; display: block; border-left: 1px solid #e8e8e8; height: 120px; position: absolute; right: 76px; top: 20px; } .pgc-cover { position: absolute; width: 162px; height: 162px; top: 0; left: 0; background-size: cover; } .pgc-content { overflow: hidden; position: relative; top: 50%; -webkit-transform: translateY(-50%); transform: translateY(-50%); } .pgc-content-title { font-size: 18px; color: #222; line-height: 1; font-weight: bold; overflow: hidden; text-overflow: ellipsis; white-space: nowrap; } .pgc-content-desc { font-size: 14px; color: #444; overflow: hidden; text-overflow: ellipsis; padding-top: 9px; overflow: hidden; line-height: 1.2em; display: -webkit-inline-box; -webkit-line-clamp: 2; -webkit-box-orient: vertical; } .pgc-content-price { font-size: 22px; color: #f85959; padding-top: 18px; line-height: 1em; } .pgc-card-buy { width: 75px; position: absolute; right: 0; top: 50px; color: #406599; font-size: 14px; text-align: center; } .pgc-buy-text { padding-top: 10px; } .pgc-icon-buy { height: 23px; width: 20px; display: inline-block; background: url('http://s0.pstatp.com/pgc/v2/pgc_tpl/static/image/commodity_buy_f2b4d1a.png'); }
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当然，一些人是天生腿比较细，有的则可能从事篮球、长跑等高强度有氧运动，但对于健身的我们来说，终究还是不能忽视腿部练习。
要不然，全身肌肉不成比例，会有下面这样的即视感：
想必这不是大家想要的吧
男人健身必须要练腿，不说练得有多粗壮吧，起码要跟上半身体型协调，千万别等到练的胳膊比腿还粗时，哭都来不及了！下面就跟着健身达人 @嗨一多 一起get经典的虐腿动作，每个动作15次，做四组。
哑铃直腿硬拉
杠铃肩上箭步走
坐姿腿屈伸
俯卧腿弯举
垂直腿举
器械深蹲
双脚与肩同宽
坐姿腿举
站姿小腿提踵
想成为真正的猛男
就赶紧虐起来吧
#pgc-card .pgc-card-href { text-decoration: none; outline: none; display: block; width: 100%; height: 100%; } #pgc-card .pgc-card-href:hover { text-decoration: none; } /*pc 样式*/ .pgc-card { box-sizing: border-box; height: 164px; border: 1px solid #e8e8e8; position: relative; padding: 20px 94px 12px 180px; overflow: hidden; } .pgc-card::after { content: " "; display: block; border-left: 1px solid #e8e8e8; height: 120px; position: absolute; right: 76px; top: 20px; } .pgc-cover { position: absolute; width: 162px; height: 162px; top: 0; left: 0; background-size: cover; } .pgc-content { overflow: hidden; position: relative; top: 50%; -webkit-transform: translateY(-50%); transform: translateY(-50%); } .pgc-content-title { font-size: 18px; color: #222; line-height: 1; font-weight: bold; overflow: hidden; text-overflow: ellipsis; white-space: nowrap; } .pgc-content-desc { font-size: 14px; color: #444; overflow: hidden; text-overflow: ellipsis; padding-top: 9px; overflow: hidden; line-height: 1.2em; display: -webkit-inline-box; -webkit-line-clamp: 2; -webkit-box-orient: vertical; } .pgc-content-price { font-size: 22px; color: #f85959; padding-top: 18px; line-height: 1em; } .pgc-card-buy { width: 75px; position: absolute; right: 0; top: 50px; color: #406599; font-size: 14px; text-align: center; } .pgc-buy-text { padding-top: 10px; } .pgc-icon-buy { height: 23px; width: 20px; display: inline-block; background: url('http://s0.pstatp.com/pgc/v2/pgc_tpl/static/image/commodity_buy_f2b4d1a.png'); }
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