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首页 练胸肌最牛最快的方法(The fastest way to practice chest mus…

练胸肌最牛最快的方法(The fastest way to practice chest muscle).doc

练胸肌最牛最快的方法(The fastest way to p…

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2017-12-02 0人阅读 举报 0 0 暂无简介

简介:本文档为《练胸肌最牛最快的方法(The fastest way to practice chest muscle)doc》,可适用于其它领域

练胸肌最牛最快的方法(Thefastestwaytopracticechestmuscle)练胸肌最牛最快的方法(Thefastestwaytopracticechestmuscle)WhenyouwearashortsleevedTshirtinsummer,youcan'tenvythoseclothesItlookslikeaguywithtwoironbuttonsForsomequickwaySorry,wedon'tdosurgery,breastaugmentation,nordowesellcheapspidermanpropsWeonlyhavepracticalsportstrainingprogramsandguidanceIfyouwanttochangealittle,comeonKeywords:thechestandbenchpressChestfacts:ThegeneralaveragebenchpressweightisaboutkgAslongasyourefertothemethodsweprovide,youwillgreatlyexceedtheaveragegradebypracticingcarefullyThepectoralismajormuscleinthebenchpressthisactionisthemainforceinthemuscles,inadditionthereisalsothedeltoid(toebased)andtricepsassistforceIfyouaretrainingyourdeltoidmuscleortricepsmusclebeforeyourchestmuscle,youcan'tachieveenoughstrengthwhileexercisingyourchestmusclestofullyexerciseyourchestmusclesTheidealorderistopracticethechestmusclefirst,thenpracticethedeltoidmuscle,andfinallypracticethetricepsmuscleThemainexercises:theclassicbarbellbenchpressexercisesforchestmuscleexercise,isthemostbasicandmostimportantexercisesThisexercisecanstimulatemoremusclefibersthananyotherexerciseHowdothebenchpressLyingonhisbackintheflatbenchpressbenchtothehead,upperbackandbuttockstouchingstoolsurfaceandgetstablesupport,legsapart,feetflatonthefloorAforehand(arelativeofthetiger'sjaws)withagrip(thethumbgoesroundthebellandisoppositetotheotherfourfingers)BothhandsslightlywiderthanshoulderwidthdistanceTakeofffromthebenchpressbarbell,rackarmsstraight,sothebarislocatedjustabovetheclavicleShoulderheavyandtightenshoulderbladesThen,underfullcontrol,lowerthebarbellslowlyandgentlytouchthechestslightlyunderthenippleThenpushthebarbellupandbackslightlysothatthebarbellisbackabovetheclavicleTheelbowcanbelockedornotfullyextendedatthistimeShoulderbladescontinuetotightenAfewpoints:differentgripdistance,differenteffects,differentgripdistanceWithdifferentgripdistance,theemphasisofexercisewillbedifferentThewidergripemphasizesthechest,andthenarrowergripgivesthetricepsanddeltoidmorestimulationTheuseofdifferentinstruments:weightliftingbenchwithadumbbellbenchpress,willliftaweightsmallerthantheuseofthebartodoHowever,whenusingdumbbells,bothhandsmoveindependently,helpingthearmstayverticalandreducetheriskofinjuryImprovementoftrainingprogram:themostcommonmethodofchestexerciseformostpeopleistodothreemovements,eachmovementtodothreegroups,andwesuggesttheexercisemethodistodosevenmovements,eachactionisonlyonegroupThismethoddoesnotstimulatethechestmusclefromthreedifferentangles,butfromsevendifferentanglesThismethodcanstimulatemoremusclefiber,andpromotetheoverallgrowthofmuscleHandsbothhandsareholding(palmsup,relativetothetiger'smouth)barbell,gripslightlyshoulderwidthThebarbellispressedtothepalmsothattheweightofthebarbellistransmitteddirectlytotheelbowthroughthewristThewrist,toavoidexcessivefanwanbackwardsThewristshouldbekeptinanuprightpositionsoastoevenlydistributetheforceandprotectthejointsArmwhenyoureachthetopofthebar,youcanstretchyourarmsandlockyourelbowThiswillnotonlyhurtyou,butwillalsohelpyougainmoremovementWhenyoulowerthebarbell,letthebarbellgentlytouchyourchestChestplacethebarbellunderthenippleorslightlybelowthenippleIfitishigherorlowerthanthenipple,theshoulderjointwillsuffertoomuchpressure,andthedifficultyoftheexerciseswillincreaseInthefirsthalfeyemovementswhenstarebarbellrodcenter,butnotinthelowerchinpeggedtothebarontheaboveshouldnaturallyvisual,electedtoconcentratetheweight,thebarbellbackviewHeadkeepyourheadflatonthetrainingstoolatalltimesWhenyoufeelexcessivepressureonyourneckorupperback,youcanturnyourheadtomakeproperadjustmentsElbowskeepelbowsatbothsidesofthebody,notoutward,toensurethatthearmsareperpendiculartothegroundLegsfeetflatontheground,legsnaturallyopened,theletter"V"shape,kneesbenttodegreesangleFeetfeetshouldalwaysbeflatontheground,toescanbeproperlyopenedtobetterbalanceWhenyoupushtoohardfromtheweightwhenappropriate,canmovethepositionofthefeet,canalsostandontiptoetofithunchedhelpHipshipsarealwaysattachedtothetrainingstoolandfitwiththebowChest,soyoucanavoidexcessiveleveraging,getplentyofexerciseLowerbackkeepthenaturalcurveofyourbackthroughoutthemovementBendingyourbackorliftingyourhipswillchangetheangleofyourchest,sothefocuswillbeonthelowerpartofthechestandtriceps,andthelowerbackandspinewillsuffertoomuchpressureElbowskeepelbowsatbothsidesofthebody,notoutward,toensurethatthearmsareperpendiculartothegroundYourreward:morefulloflife!Astrong,generouschestcanmakeyoudressmorestylish,andshewillnaturallybemoreimpulsiveAreyoudoingthepopularmissionaryposition,shewillseeallyourchestAsturdychestwillholdyouupforlongerperiodsoftimeStrongerpower!Whetherit'ssoccer,basketball,martialartsorhockey,strongmuscularbreastisanadvantageinanyconfrontationalmovement,andyoucanmoreeasilypushaheadofyouMorepowerfulswingarm!VigorouslypitchingvigorouslysmashtennisandbaseballinneedpowerfulPECStogainspeedTheforceofvalour!Pecsmainfunctionistomaketheforwardmovementofthearm,sowelldevelopedpectoralmusclesmakeyoukeepobstaclesinfrontofyou

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练胸肌最牛最快的方法(The fastest way to practice chest muscle)

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