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Old 08-29-2011, 01:45 PM   #1
cpvex5230
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Join Date: Mar 2011
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Default 塑造你理想的曲线身材

锻炼目标:肱三头肌
两脚自然开立,两手各握一哑铃在体侧,掌心向内,接着,两臂上抬至与肩相平,两肘外展,如图所示。保持该姿 势约两三秒钟后,还原至初始位置。重复练习2组动作,每组做15次。
锻炼目标:三角肌,背阔肌与斜方肌。
展翅摆动
身体左侧卧位,右膝弯曲。左臂伸直贴于地面,头部枕在左臂上。右手握一哑铃,肘部成90度,掌心向下放于腹 前。这时,右肘以髋部为支点向上旋转手臂,如图所示。共做1组动作,练习10次,然后换另一侧 ,光波炉价格
锻炼目标:肩肌。
挤压肩胛
两脚开立与胯同宽,稍屈膝,两手指尖放于耳后,两肘外展。随着两肘向后摆动,肩部同时下沉挤压两肩胛骨,然 后放松,加湿器,如图所示,一挤一松,共做2组,光波炉的危害,每组练习16次。
锻炼目标:肩后菱形肌。
交替臂举
两脚站立与臀同宽,稍屈膝,两手分别握住一条弹力绳两端,两臂放于体侧。肘部稍屈,掌心向内。腹肌收紧,左 臂固定不动,右臂向外侧抬起,高与肩平,如图所示。之后还原,换另一侧重复以上动作,共做2组,每组练习1 6次。
锻炼目标:三角肌,光波炉官网
双臂上举
两脚自然开立,两手各握一哑铃,屈肘于体侧,手高与肩平。然后,两臂缓慢上举过头,如图所示。稍停后。屈肘 ,两臂下落至初始位置。共做2组,每组练习15次。
锻炼目标:肱二头肌与三角肌。
球上俯卧
俯卧于健身球上,两腿伸直,两踝交叠,两手分开与肩同宽支撑于地面。随后,两肘弯曲,向下俯身至面部离地约 5厘米,如图所示。稍停后直臂撑起身体。反复练习3组动作,每组练习15次。
锻炼目标:上肢及肩胸部肌群。
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