我将提供一份哑铃健身锻炼方法的全集，这套计划非常适合那些忙碌的学生和上班族，因为它只需要一副哑铃即可进行全身肌肉的锻炼。如果你没有仰卧板，别担心，只需拼凑几张凳子，并在上面铺上毯子，就可以 makeshift 一张仰卧台。建议我们将这些动作分为两组，每天练习其中一种组，每个动作重复4组，每组12-15次。这样每个动作都能隔天进行一次。
以下是哑铃健身的一些动态图解：
哑铃卧推 - targets chest, triceps and deltoids
上斜哑铃卧推 - targets upper chest, anterior deltoids and triceps
下斜哑铃卧推 - targets lower chest and triceps
上斜哑铃飞鸟 - targets upper chest and triceps
俯立臂屈伸 - target biceps brachii muscle
俯坐弯举 - target bicep muscles (brachialis)
站姿哑铃锤式弯举 - target bicep muscles (brachioradialis) and brachialis
站姿拉力器单臂反握弯举 - target brachialis muscle in the front of the upper arm.
哑铃推举（Dumbbell Press）- works on shoulder muscles like deltoids, pectoralis major, etc.
俯立侧平举（Lateral Raise）- works on three parts of the back: latissimus dorsi, rhomboid major & minor.
11.Side Lateral Raise – focuses on outer head of deltoids.
12."前平举"用哑铃 – focuses on anterior delts.
13.Standing Neck Extension with dumbbells – helps strengthen neck muscles.
14.Chambers Dumbbell Bicep Curl (交替弯举) – specifically for building bicep mass
15.Split Squats or "剪跨"（Crossover Step-ups）– works quadriceps femoris, gluteus maximus & hamstrings