囚徒健身计划表和动作示范 - 图文 

Day1墙壁俯卧撑x50墙壁俯卧撑x50上斜俯卧撑x40上斜俯卧撑x40坐姿屈膝x40坐姿屈膝x40平卧抬膝x35平卧抬膝x35Day1墙壁俯卧撑x50上斜俯卧撑x40上斜俯卧撑x40上斜俯卧撑x40坐姿屈膝x40平卧抬膝x35平卧抬膝x35平卧抬膝x35Day1墙壁俯卧撑x50上斜俯卧撑x40膝盖俯卧撑x30膝盖俯卧撑x30坐姿屈膝x40平卧抬膝x35平卧屈举腿x30平卧屈举腿x30Day1Day2垂直引体x40垂直引体x40水平引体x30水平引体x30肩倒立深蹲x50肩倒立深蹲x50折刀深蹲x40折刀深蹲x40Day2垂直引体x40水平引体x30水平引体x30水平引体x30肩倒立深蹲x50折刀深蹲x40折刀深蹲x40折刀深蹲x40Day2垂直引体x40水平引体x30折刀引体x20折刀引体x20肩倒立深蹲x50折刀深蹲x40支撑深蹲x30支撑深蹲x30Day2Day3靠墙顶立x2分钟乌鸦式x1分钟短桥x50短桥x50直桥x40直桥x40Day3靠墙顶立x2分钟乌鸦式x1分钟短桥x50短桥x50直桥x40直桥x40Day3靠墙顶立x2分钟乌鸦式x1分钟靠墙倒立x2分钟短桥x50直桥x40高低桥x30高低桥x30Day3Day4墙壁俯卧撑x50墙壁俯卧撑x50上斜俯卧撑x40上斜俯卧撑x40坐姿屈膝x40坐姿屈膝x40平卧抬膝x35平卧抬膝x35Day4墙壁俯卧撑x50上斜俯卧撑x40上斜俯卧撑x40上斜俯卧撑x40坐姿屈膝x40平卧抬膝x35平卧抬膝x35平卧抬膝x35Day4墙壁俯卧撑x50上斜俯卧撑x40膝盖俯卧撑x30膝盖俯卧撑x30坐姿屈膝x40平卧抬膝x35平卧屈举腿x30平卧屈举腿x30Day4Day5垂直引体x40垂直引体x40水平引体x30水平引体x30肩倒立深蹲x50肩倒立深蹲x50折刀深蹲x40折刀深蹲x40Day5垂直引体x40水平引体x30水平引体x30水平引体x30肩倒立深蹲x50折刀深蹲x40折刀深蹲x40折刀深蹲x40Day5垂直引体x40水平引体x30折刀引体x20折刀引体x20肩倒立深蹲x50折刀深蹲x40支撑深蹲x30支撑深蹲x30Day5Day6靠墙顶立x2分钟乌鸦式x1分钟短桥x50短桥x50直桥x40直桥x40Day6靠墙顶立x2分钟乌鸦式x1分钟短桥x50短桥x50直桥x40直桥x40Day6靠墙顶立x2分钟乌鸦式x1分钟靠墙倒立x2分钟短桥x50直桥x40高低桥x30高低桥x30Day6Day7瑜伽/休息Day7瑜伽/休息Day7瑜伽/休息Day7墙壁俯卧撑x50上斜俯卧撑x40膝盖俯卧撑x30半俯卧撑x25坐姿屈膝x40平卧抬膝x35平卧屈举腿x30平卧蛙举腿x25垂直引体x40水平引体x30折刀引体x20半引体x15肩倒立深蹲x50折刀深蹲x40支撑深蹲x30半深蹲x50靠墙顶立x2分钟乌鸦式x1分钟靠墙倒立x2分钟半倒立撑x20短桥x50直桥x40高低桥x30顶桥x25墙壁俯卧撑x50上斜俯卧撑x40膝盖俯卧撑x30半俯卧撑x25坐姿屈膝x40平卧抬膝x35平卧屈举腿x30平卧蛙举腿x25垂直引体x40水平引体x30折刀引体x20半引体x15肩倒立深蹲x50折刀深蹲x40支撑深蹲x30半深蹲x50靠墙顶立x2分钟乌鸦式x1分钟靠墙倒立x2分钟半倒立撑x20短桥x50直桥x40高低桥x30顶桥x25瑜伽/休息