抗阻力训练

[{ "id" : "2", "name" : "抗阻力训练", "children" : [ { "id" : "3", "name" : "胸", "children" : [ { "id" : "5", "name" : "上", "children" : [ { "id" : "7", "name" : "上斜杠铃卧推", "children" : [ ] } ] }, { "id" : "9", "name" : "中", "children" : [ { "id" : "11", "name" : "平板杠铃卧推、平板哑铃卧推", "children" : [ ] } ] }, { "id" : "13", "name" : "下", "children" : [ { "id" : "15", "name" : "下斜卧推、宽距双杠臂屈伸", "children" : [ ] } ] }, { "id" : "17", "name" : "内侧", "children" : [ { "id" : "19", "name" : "蝴蝶机", "children" : [ ] } ] }, { "id" : "21", "name" : "外侧", "children" : [ { "id" : "23", "name" : "平板哑铃飞鸟", "children" : [ ] } ] } ] }, { "id" : "25", "name" : "肩", "children" : [ { "id" : "27", "name" : "前", "children" : [ { "id" : "29", "name" : "哑铃推肩、哑铃前平举、坐姿杠铃推肩", "children" : [ ] } ] }, { "id" : "31", "name" : "中", "children" : [ { "id" : "33", "name" : "哑铃侧平举、杠铃直立提拉", "children" : [ ] } ] }, { "id" : "35", "name" : "后", "children" : [ { "id" : "37", "name" : "俯身哑铃飞鸟、反向蝴蝶机、反向交叉绳索", "children" : [ ] } ] } ] }, { "id" : "39", "name" : "腿", "children" : [ { "id" : "41", "name" : "大腿", "children" : [ { "id" : "43", "name" : "股四头肌", "children" : [ { "id" : "45", "name" : "杠铃深蹲", "children" : [ ] }, { "id" : "47", "name" : "坐姿腿屈伸", "children" : [ ] }, { "id" : "49", "name" : "箭步蹲", "children" : [ ] } ] }, { "id" : "51", "name" : "腘绳肌", "children" : [ { "id" : "53", "name" : "坐姿腿弯举", "children" : [ ] }, { "id" : "55", "name" : "直腿硬拉", "children" : [ ] } ] } ] }, { "id" : "57", "name" : "小腿", "children" : [ { "id" : "59", "name" : "腓肠肌", "children" : [ { "id" : "61", "name" : "站姿提踵", "children" : [ ] } ] }, { "id" : "63", "name" : "比目鱼肌", "children" : [ { "id" : "65", "name" : "坐姿提踵", "children" : [ ] } ] }, { "id" : "67", "name" : "胫骨前肌", "children" : [ { "id" : "69", "name" : "足背屈", "children" : [ ] } ] } ] } ] }, { "id" : "71", "name" : "腰腹", "children" : [ { "id" : "73", "name" : "腹直肌", "children" : [ { "id" : "75", "name" : "上", "children" : [ { "id" : "77", "name" : "各种卷腹", "children" : [ ] } ] }, { "id" : "79", "name" : "下", "children" : [ { "id" : "81", "name" : "各种举腿", "children" : [ ] } ] } ] }, { "id" : "83", "name" : "腹内斜肌", "children" : [ { "id" : "85", "name" : "各种腹部扭转训练，比如俄罗斯转体", "children" : [ ] } ] }, { "id" : "87", "name" : "腹横肌", "children" : [ { "id" : "89", "name" : "腹式呼吸法", "children" : [ ] } ] }, { "id" : "91", "name" : "腹外斜肌", "children" : [ { "id" : "93", "name" : "各种腹部扭转训练，比如俄罗斯转体", "children" : [ ] } ] } ] }, { "id" : "95", "name" : "手臂", "children" : [ { "id" : "97", "name" : "肱二头肌", "children" : [ { "id" : "99", "name" : "长头", "children" : [ { "id" : "101", "name" : "仰卧哑铃臂弯举", "children" : [ ] } ] }, { "id" : "103", "name" : "短头", "children" : [ { "id" : "105", "name" : "哑铃集中弯举、俯卧弯举、绳索弯举", "children" : [ ] } ] }, { "id" : "107", "name" : "整体", "children" : [ { "id" : "109", "name" : "身体中立位+弯举、拉力杆弯举", "children" : [ ] } ] } ] }, { "id" : "111", "name" : "肱三头肌", "children" : [ { "id" : "113", "name" : "长头", "children" : [ { "id" : "115", "name" : "颈后哑铃臂屈伸", "children" : [ ] } ] }, { "id" : "117", "name" : "内侧头", "children" : [ { "id" : "119", "name" : "　龙门架直杆反握下压", "children" : [ ] } ] }, { "id" : "121", "name" : "外侧头", "children" : [ { "id" : "123", "name" : "龙门架绳索下压+内旋", "children" : [ ] } ] }, { "id" : "125", "name" : "整体", "children" : [ { "id" : "127", "name" : "窄距双杠臂屈伸、窄推、仰卧杠铃臂屈伸、夹臂俯卧撑", "children" : [ ] } ] } ] }, { "id" : "129", "name" : "肱肌", "children" : [ { "id" : "131", "name" : "反握哑铃弯举", "children" : [ ] } ] }, { "id" : "133", "name" : "肱桡肌", "children" : [ { "id" : "135", "name" : "哑铃锤式弯举", "children" : [ ] } ] }, { "id" : "137", "name" : "前臂肌群", "children" : [ { "id" : "139", "name" : "哑铃手腕弯举", "children" : [ ] } ] } ] }, { "id" : "141", "name" : "背部", "children" : [ { "id" : "143", "name" : "背阔肌", "children" : [ { "id" : "145", "name" : "宽度", "children" : [ { "id" : "147", "name" : "引体向上", "children" : [ ] }, { "id" : "149", "name" : "高位下拉", "children" : [ ] } ] }, { "id" : "151", "name" : "厚度", "children" : [ { "id" : "153", "name" : "俯身杠铃划船", "children" : [ ] }, { "id" : "155", "name" : "俯身单臂哑铃划船", "children" : [ ] } ] }, { "id" : "157", "name" : "长度", "children" : [ { "id" : "159", "name" : "龙门架直臂下压", "children" : [ ] } ] } ] }, { "id" : "161", "name" : "斜方肌", "children" : [ { "id" : "163", "name" : "耸肩、反向耸肩", "children" : [ ] } ] }, { "id" : "165", "name" : "菱形肌", "children" : [ { "id" : "167", "name" : "坐姿划船", "children" : [ ] } ] }, { "id" : "169", "name" : "肩袖肌群", "children" : [ { "id" : "171", "name" : "肩胛下肌", "children" : [ { "id" : "173", "name" : "弹力带内旋", "children" : [ ] } ] }, { "id" : "175", "name" : "冈上肌", "children" : [ { "id" : "177", "name" : "弹力带上抬0°-30°", "children" : [ ] } ] }, { "id" : "179", "name" : "冈下肌", "children" : [ { "id" : "181", "name" : "弹力带外旋", "children" : [ ] } ] }, { "id" : "183", "name" : "小圆肌", "children" : [ { "id" : "185", "name" : "弹力带外旋", "children" : [ ] } ] } ] }, { "id" : "187", "name" : "大圆肌", "children" : [ { "id" : "189", "name" : "蝴蝶机、引体向上", "children" : [ ] } ] } ] }, { "id" : "191", "name" : "臀部", "children" : [ { "id" : "193", "name" : "臀大肌", "children" : [ { "id" : "195", "name" : "罗马尼亚硬拉", "children" : [ ] }, { "id" : "197", "name" : "宽蹲", "children" : [ ] }, { "id" : "199", "name" : "单腿箭步蹲", "children" : [ ] }, { "id" : "201", "name" : "臀桥", "children" : [ ] } ] }, { "id" : "203", "name" : "臀中小肌", "children" : [ { "id" : "205", "name" : "蟹式侧移", "children" : [ ] }, { "id" : "207", "name" : "弹力带蹲起", "children" : [ ] }, { "id" : "209", "name" : "坐姿髋外展", "children" : [ ] }, { "id" : "211", "name" : "站姿腿外展", "children" : [ ] } ] } ] }, { "id" : "213", "name" : "竖脊肌", "children" : [ { "id" : "215", "name" : "罗马椅挺身", "children" : [ ] } ] } ] }]