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我的啞鈴健身方式
白先生   2005-05-25 14:25:31
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會員編號: 9601
註冊日期: 2005-02-21
Shoulder 三角肌:

立姿啞鈴前抬舉 (Dumbbell Front Raises)

A.重點鍛鍊部位:主要訓練部位是前三角肌,次為上胸肌外側。

B.開始位置:兩手各持啞鈴,下垂於腿前,手掌心向後。

C.動作過程:肘部稍屈,把啞鈴向前上方舉起,直至視線平行的高度。然後,慢慢放下還原,重覆動作。

D.訓練要點:
注意運用的肌群,施力不正確時容易在訓練以後感到頸部(斜方肌一帶)酸痛。



立姿側平舉 (Side Laterals Raises)

A.重點鍛鍊部位:三角肌外側中束部位。

B.開始位置:兩手各持啞鈴垂於體側,兩肘稍彎屈,拳眼向前。

C.動作過程:兩手同時向兩側舉起,直到與頭部齊高位置。然後慢慢地循原路落下回原位,重複動作。

D.訓練要點:
1.在提起和放下過程中,保持手肘和手腕稍微彎屈,更能加強對三角肌的刺激。
2.動作過程中加上腕部的轉動,能加強對三角肌的刺激。當啞鈴向兩側提起時,轉動手腕使啞鈴與地面呈垂直, 直到手臂舉起至最高位置。當啞鈴落下時,手腕回復原狀態。


俯立側平舉 (Bent Over Lateral Raise)

A.重點鍛鍊部位:後三角肌,其次為上背肌群。

B.開始位置:兩腳張開與肩同寬,兩膝稍微彎屈,上半身向下彎曲至大約與地面平行。兩手持啞鈴,掌心相對,懸垂於膝前。下背部放鬆。

C.動作過程:兩手持鈴向兩側平舉起,直至上臂與背部平行,稍停,再放下啞鈴還原。重覆動作。

D.訓練要點:
1.手肘保持微彎,不要打直。
2.向兩側舉起時,使手肘和腕部保持稍微彎屈,可以使三角肌群得到更好的刺激。同時也更能專注於三角肌的訓練,避免關節受傷。
3.在整個動作過程中,意識要集中在要訓練的肌群(三角肌)上。


坐姿啞鈴推舉 (Dumbbell Shoulder Press)

A.重點鍛鍊部位:三角肌。這個動作能鍛鍊上半身的大肌肉群。其他會牽動到的肌群有斜方肌、上胸肌、肱三頭肌、和上背肌群。

B.開始位置:雙手持啞鈴,彎曲手臂將啞鈴舉起至頭部耳側。

C.動作過程:將啞鈴向上垂直推起,至手臂伸直(手肘不鎖死),稍停,再慢慢放下至起點。

D.訓練要點:
1.使用啞鈴訓練,比之槓鈴有較大的自由度。
2.上推時,身體不要後仰。繫上重訓腰帶可以給予輔助。
3.訓練中將意識集中在三角肌,運用三角肌之力。注意別把施力的重點放在前臂或三頭肌。


two more:


白先生   2005-05-25 14:33:13
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會員編號: 9601
註冊日期: 2005-02-21
Biceps 二頭肌

Main Muscle Worked: Biceps
Other Muscles Worked: Forearms
Equipment: Dumbbell
Mechanics Type: Isolation


Tips: With a dumbbell in each hand, stand with your arms hanging at your sides, palms facing each other. Keep your elbows locked into your sides. Your upper body and elbows should remain in the same place during the whole lift. Keeping your palms facing each other, curl the weight in your right hand up in a semi-circle toward your right shoulder. Squeeze the biceps hard at the top of the lift and then slowly lower. Do not turn your wrists during this lift! You can also do one arm at a time and/or alternate.

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白先生   2005-05-25 14:42:31
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會員編號: 9601
註冊日期: 2005-02-21
Triceps 三頭肌

Main Muscle Worked: Triceps
Other Muscles Worked: None
Equipment: Dumbbell
Mechanics Type: Isolation

Tips: Stand to the right of a flat bench. Bend your left knee and rest it on the bench, and place your left hand ahead of you on the bench for balance. Your back should be as straight as possible. Pick up a dumbbell in your right hand. Bend your arm and raise your elbow up to shoulder height. Make sure the elbow stays close to the side of your body. Let the dumbbell hang. Press the weight back until your forearm is parallel to the floor. Squeeze your tricep and then slowly return to the starting position. Finish one set, then switch sides and arms. Only your upper arm should move... NOT your elbow! Look straight ahead at all times.

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白先生   2005-05-25 14:43:14
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會員編號: 9601
註冊日期: 2005-02-21
Forearms 前臂
1. Palms-Up Dumbbell Wrist Curl Over A Bench
Exercise Data
Main Muscle Worked: Forearms
Other Muscles Worked: None
Equipment: Dumbbell
Mechanics Type: Isolation

Tips: Place two dumbbells beside a flat bench and then kneel on the opposite side of the bench. Hold dumbbells with your palms up. Place forearms flat on the bench with the back of your wrists on the edge of the bench. Lower dumbbells as far as possible, keeping a tight grip. Curl dumbbells up as high as possible. Do not let your forearms move! Can also be done with a barbell.



2. Seated Dumbbell Palms-Down Wrist Curl
Exercise Data
Main Muscle Worked: Forearms
Other Muscles Worked: None
Equipment: Dumbbell
Mechanics Type: Isolation

Tips: Works the outer arm part of the forearms. Hold dumbbells and sit at the end of a flat bench with your feet flat on the floor and about 20 inches apart. Lean foreward and lay your forearms on your upper thighs, palms down. Place your wrists over your knees. Lower dumbbells as far as possible keeping a tight grip. Curl dumbbells up as high as possible without moving your forearms. Can also be done with palms-up or with a barbell.



3. Seated Dumbbell Palms-Up Wrist Curl

Exercise Data
Main Muscle Worked: Forearms
Other Muscles Worked: None
Equipment: Dumbbell
Mechanics Type: Isolation

Tips: Works the inner arm side of your forearms. Hold two dumbbells and sit at the end of a flat bench with your feet on the floor about 20 inches apart. Lean foreward and place forearms on upper thighs, palms up. Place the back of your wrists over your knees. Lower dumbbells as far as possible keeping a tight grip. Curl dumbbell up as high as possible. Do not let forearms move at all. Can also be done with a barbell or cable.


白先生   2005-05-25 14:57:07
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會員編號: 9601
註冊日期: 2005-02-21
Chest 胸肌

Decline Dumbbell Flyes

Exercise Data
Main Muscle Worked: Chest
Other Muscles Worked: Shoulders
Equipment: Dumbbell
Mechanics Type: Compound

Tips: Using a decline bench, hold dumbbells together at arms' length above your shoulders, palms facing each other. Keep arms as straight as possible with a slight bend in the elbow. Lower dumbbells out to each side of your chest in a semicircular motion. Return to chest using the same path. Keep head and back firmly on the bench and your feet on the floor.





白先生   2005-05-25 15:04:02
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會員編號: 9601
註冊日期: 2005-02-21
Quads 腳部

1.Dumbbell Squat

Exercise Data
Main Muscle Worked: Quadriceps
Other Muscles Worked: Hamstrings, Calves
Equipment: Dumbbell
Mechanics Type: Compound

Tips: Stand with your feet at shoulder width apart with your toes and knees slightly pointing outward. Hold dumbbells in your hands with your arms at your sides. Keep your back straight and your head up. Squat down until your thighs are parallel to the floor. Slowly return to the starting position. Can also be done with a barbell on your back instead of dumbbells.



2.Dumbbell Lunges

Exercise Data
Main Muscle Worked: Quadriceps
Other Muscles Worked: Hamstrings, Calves, Glutes
Equipment: Dumbbell
Mechanics Type: Compound

Tips: Hold a dumbbell in each hand and pull your shoulders back. Lift your chest up and look straight ahead. Position your right leg forward in a long stride. Your foot should be far enough in front of you so that when you bend your right knee, your thigh and lower leg form a right angle. Slowly bend your knees, lowering your hips so your rear knee just clears the floor. Pause briefly in this position, then slowly straighten your legs and raise your body back up to a standing position. Complete a full set, then switch legs and repeat, or alternate legs for each rep. Make sure your knee does NOT travel past your toes in the down position!


Honda   2005-05-25 16:03:12
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會員編號: 6445
註冊日期: 2005-03-15
Dennis   2005-05-25 16:53:38
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會員編號: 10497
註冊日期: 2005-04-19
我發夢果時會練下。
BMW   2005-06-12 09:05:50
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會員編號: 9326
註冊日期: 2005-01-29
青蛙仔   2005-06-12 10:34:59
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會員編號: 10406
註冊日期: 2005-04-17
謝謝你, 有機會要試下!
登入車輛   2005-06-28 20:16:22
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會員編號: 11682
註冊日期: 2005-06-28
v good.
ROVER   2005-06-28 20:18:42
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會員編號: 10195
註冊日期: 2005-04-05
nice!
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