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首页 胸腹肌

胸腹肌.doc

胸腹肌

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2018-12-29 0人阅读 举报 0 0 0 暂无简介

简介:本文档为《胸腹肌doc》,可适用于社会民生领域

胸腹肌chest()pushupsarepowerexercisesHereisastaticpushupDopushupsWhenthebodydropstothechesttotouchtheground,thepectoralismajoristightenoughtoholdthestillpositionfor~secondsoralittlelonger,thenrelax()standfacingthewall,armsfront,withthefingertipstouchanddidnottouchthewallofThewholebodyisstraight,theupperpartofthebodyisinclinedforward,twopalmssupportthewall,thefingertipisupwardElbow,upperarmandforearmintoadegreeangle,upperbodyforcenearthewall,keeparmselbowpostureontheupperpartofthebody,donotmakethebodyclosetothewall,thepectoralismajorisextremelytight,keeptherestpositionfor~secondsoralongtime,andthenrelaxAbdomen()supine,anklefixed,upperbodysit,upperandlowerlimbsbetweenanglegreaterthandegrees,therectusisextremelytight,keepthestationarypositionfor~secondsoralongtime,andthenrelax()supine,lowerlimbsandupperbodyatthesametimeintoa"V"shape,therectusabdominisextremelytight,maintaintherestpositionfor~secondsoralittlelonger,andthenrelaxFreedessertat:Threecommandments:setgoals!Nutritionguaranteed!Properrest!Makeupyourmind,setyourgoals,startaweektrainingprogram,practicetwotothreedaysaweek,masterbasicskills,andlearnmoreaboutotherstylesHaveabalanceddiet,healthychesttrainingislesseffective,successfulfactorsaregoodeatinghabits,toattractenoughcarbohydrateshavetheenergytodoexercise,perpoundofbodyweighttogramsofproteinintakeandabsorptioninthedailydiet,supplementofmusclehyperplasia,otherwisecaneattotakeextraproteinEveryweighttrainingwillcauselossofmuscle,andnotenoughrestwilldestroytheprocessofmusclehyperplasia,thetwotrainingbetweenatleasthoursapart,theprimarystagepeopleneedrestorlongerChapterbreasttrainingChestmusclefibersfromthetopofthesternumandclavicleextendsdownwardtotheupperarmboneofhand,sotochangethebodyandangleontheground,theresistanceandthechestmusclefibersparalleltothearm(suchaselbowflexionandextensionmovementsinpress)theplanelandednearthecollarbonelocationinthemilklineabove,makethechestbylargeforceForwardpressbellhorizontalpressAdjusttheangleofthefloorplate,thebestangleisdegreeswiththeground,uptodegrees,thehighertheinclinedplate,themoreforcetheshouldersFlexionoftheupperarmwiththeforearmatrightangles,theupperarmshouldnotlowerthantheshoulder,fromtheverticalbaroftheverticallinefelltotheupperchestposition,slightlylessthantheclavicle,andthenpushthebarbellupwardtotheelbowmicroThechestofbirdsThepulleyisadjustedtothelowestposition,standbacktothedevicetostrideforwardgrip,thepalmofthehandring,atthebeginningoftheelbowsslightlybentandlocktheelbow,upperarmandparallelsteelwire,armfromthebottomwithaslashtothecenterofthechestup,endpointtotheupperarmandthegroundlevel,withoutflexionofelbowjoint,orbytwomuscleforceAdjustthefloortothegroundbytodegreesTheupperarmisatrightanglestotheforearmTheupperarmshouldnotloweryourshouldersStraightenyourelbowsandpushthedumbbellsupwarduntiltheelbowsremaintightFitnessballinclinedpushupsThefootonthelegsfromthetopoftheball,handstoshoulderpress,verticalarm,trunkmusclestighten,likeflatpushups,flexionelbowdropbody,andthenstraighttoelbowbendThisdifficulttestofpushups,inadditiontothechest,willstimulateotherextrastablemuscles,trunkmusclessuchasthatofexternalobliqueandtransverseabdominalmuscle,thebodypulledmoreandmoredifficultyishigh,duetopersonalabilitytoadjustrangeSuggestion:inthefaceoffitnessequipmentandtheactionofeveryhue,beginnersareadvisedtouseequipment,thefixedtrack,aslongastheproperseatheightadjustment,easytomasterthecorrectposture,donottakeintoaccounttheplaytoomuch,focusonlearningandmusclecontractionmusclestogetproperstimulation,tostudytheuseoffreeweightandthebasicactionwithbarbelldumbbellafterThesecondchapterintrainingInthelevelofmusclefiber,aslongaslyingdown,opentheupperarmandthebodyalmostninetydegrees,Theverticalmovingbarpositioninthemilkline,canmakethechestforceBarbellpressLieflatonthefloor,keepyourposturebalancedwithbothfeetUnlessyouhaveseverelowerbackpain,bendyourlegonthefloorboardorlowerthetoweltorelievethepressureTheupperarmandtheforearmbendatrightangles,andthehorizontalbarisinthemiddleofthepectoralismajormuscleItistheproperdistancebetweenthearmsTheupperarmandthegroundarepaintedhorizontallyLocktheshoulderandchestout,thenstraightenthearmandpushthebaroveruntiltheelbowremainstightDumbbellpressLyingonthelyingplate,doublefoot,upperarmandforearmbentatrightangles,verticalforearm,dumbbellbetweentheconnecteddottedlineinthemiddleofthepectoralismajormuscle,chestandshoulderlock,thenstraightarmpushdumbbell,untiltheelbowremainsslightlycurvedDumbbellFlyLyingonthelyingplate,doublefootandhanddumbbellintheshoulderpositionslightlyloweropenarmstothehorizontal,elbowsslightlybent,elbowsangled,chestandshoulderarmstothemiddleofthelock,theverticallineclosed,don'tstoptheelbowflexionChestchestThepulleyisraisedtothehorizontalposition,andtheinstrumentistwopaces,therewasenoughpullback,frontandrearlegsspliteasilystand,stablecenterofgravity,upperbodyslightlyforward,raisetheupperarmtotheshoulder,elbowflexionatrightanglestotheleveloftracktomiddleposition,untiltheelbowsremainslightlycurvedRecommendation:Freeweight,thefirsttouseamorebalancedbarbelldumbbellsforpersonalstabilityrequirementshigherbecauseofindependentindependentweightbearingpressure,dumbbellweightthantheframelightInstrumentpressAdjusttheseattotheproperheight,armslightlybelowshoulderlevel,atthebeginningofthehandleispushedslightlybeforetheorderdoesnotexceedtheelbowshoulder,elbowflexionangle,someinstrumentswithpedalassistfixedpositionofthehandle,thenstraightentheelbowforwarduntiltheelbowsslightlybent,notcompletelyrelaxed,elbowflexionagainkeeptheendpointresistance,muscletensionThehandleofthisinstrumentbelongstothefrontgrip,whichstimulatesmoreexternalchestInstrumentclampingchestAdjusttheseatheightproperlyhandle,justatshoulderlevel,nothigherthantheshoulders,elbowsslightlybent,begantoforcethehandletopullintoastraightline,andthebodyofthechestandabdomen,handsandchestcliptomidline,untilthefistandstraightshoulderDon'tbendyourelbowsonthemiddle,don'tleavethebackofyourchairFinally,recommendations:individualsshouldbecarriedoutaccordingtotheirowncircumstances,thegroupisbesttocyclegradually,thebestthingistogotothegym,thereareproblems,youcanalsoaskthefitnessinstructorGodcreatedthebellyfortworeasonsTheupperandlowerconnectingandstrengthenyourwholebodytomakeyounottolikearagdollsoftwithoutboneSincethebellyissoimportant,whydon'tyoutrytodevelopafirmandbeautifulabsdietYoumayhavethemostspectacularabdominalmusclesintheworld,butifthey'recoveredwithfat,noonewilleverknowC,remember,withoutfood,musclesdon'tgrow,buttoomuchfoodWillincreasefatIfyouworkhardandcontinuetopracticeabdominalmusclesformorethanayear,youstillcan'tseethemThenyoushouldreviewyourdietfrequencyIpracticeabdominalmusclesthenextdayAlthoughmostpeoplepracticeonlythreetimesaweekquantityAlthoughmanypeopledohundredsofsitupsatatime,Isuggestyoupick,,oneofthemosteffectiveexercisesforyou,onlythreegroups,orineachgroup,eachteamshouldbefullyexhaustedMyabshaveneverbeentrainedformorethanminutesweightThegreatertheweightusedinabdominaltraining,thegreaterthelikelihoodofirregularmovementsandalsothethickeningofthewaistTheideathatincreasingweightburnsmorefatiswrongTherefore,itisrecommendedthatyouusetensionandcontrolinsteadofweight,andyourmindistheouterweighttotightenandstimulatetheabdominalmusclessustainedtensionWhenyouexerciseyourabs,keeptheabdominalmusclestensethroughoutthegroup,anddonotletthemloose,whetheratthebeginningortheendofthemovementAlwaysachievecompleteexhaustion,eachgroupshouldbecompletelyexhausted,donotcountthenumberoftimes,Keepdoingituntilyoucan'tcontractyourabsanymoreneednotbeextendedcompletelyAbdominalexerciseDonotarchyourback,butthechestshouldbeslightlyenclosedsothatthetensionisconcentratedintheabdomenThehipextensorupperbodystraight,forcedtoparticipatemore,itcannotonlyreducetheabdominalforce,butalsoincreasedtheriskoflowerbackstraintrainingactionIusuallyonlyusethreeexercisesAndavoidmonotonybyconstantlychangingtheirordersitupsLieflatontheground,andrestyourlegsonthebenchThenshrinkshoulder,creatinganarcintheupperabdomen,liketorollforwardIdonotmovemyheadforwardsothatItouchmyleg,becauseitmeansthatthebackisofftheground,sothatthehipsbegintosharetheworkthatshouldhavebeendonebytheabdomenWhenIfall,IletmyshouldersslowlybacktothegroundandneverrelaxmyabdominalmusclesManypeopleliketoholdtheirhandsbehindtheirheadswhendoingtheexercises,butinmostcases,alltheydoispulltheirheadsforwardIusedtoputmyfistinfrontofmeoverhangingliftlegWhendoingthis,youshouldtakecaretoavoidshakingYoushouldtightenyourbodyandcontrolthespeedofmovementInordertostimulatetheintercostalmuscles,mykneesturnaround,italsoexercisetheabdominalobliqueThekeytoliftingyourlegcorrectlyistostretchyourhipsforward"It'scomfortabletosimplyliftyourleg,butit'sjuststimulatingthehips,nottheABS,"hesaysThewayIdoit,theexerciseisveryhard,butitwilltotallystimulateyourabdomenThemovementspeedvariesfrompersontoperson,butitshouldbeensuredthatthelegreleaseprocessisslowTopreventrockingRemember:yourgoalistopracticeabdominalmusclesInsteadofliftingyourlegsinanywayyoucandoitIfyoufinditdifficulttocompletelystraightenyourlegs,youcanbendyourkneesWhentheabdominalmusclesbecomestrong,graduallystraightenoutyourlegssittinglegThisactioncanbetterstimulatethelowerpartoftheabdominalmusclesSitontheedgeofthebench,legsforwardanddown,thebodyaboutdegreesbackward,seizetheedgeofthestooltomaintainthebalanceofthebodyDon'tbendyourknees,liftyourlegsupUntilyourtoesareinparallelwithyoureyes,thencontrolControlandtensionarecriticalthroughoutthemovement,andminorneglectcanleadtolowerbackinjuriesAstheabdominalmusclesbecomemoreandmoretired,youcangraduallybendyourkneesuntilyouarecompletelyexhaustedManypeopleliketolieontheirbenchestodothis,whichcancausethelowerabdominalandarctensioninthehipsandabdomen,andconcentratemoretensiononthehipsthanthelowerpartoftheabdominalmusclesThebeautifulABSdependonthreefactorsReasonablediet,aerobictrainingandregularabdominaltrainingPutthethreetogetherinharmony,youcanhaveyourdreamabs

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