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Old 08-29-2011, 11:35 PM   #1
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Default 肘撑 最适合上班族的练习的动作

今天我们就给大家介绍一个名为肘撑的练习动作,只要每天抽很少时间的练习,同样可以对你的身体素质有很大的 提升。

肘撑是提高身体素质,增强身体稳定性非常有效的一个动作,同时还可以提高腰腹力量、整个背部和大臂的力量, 对人的耐力和意志力的增强也会有很大的促进作用。

1.动作要领:

首先准备一个张垫子,光波炉和微波炉的区别,然后俯身趴到垫子上,肘关节弯曲小臂平放到垫子上,盟特光波炉,手心朝下,自然放松,大臂与地面垂直,两个肘关节的距离与肩关机的宽度相同,然后将上半身支撑起来,此时 收紧背部和腰腹部肌群,双腿并拢,膝盖跰直,脚尖着地,使身体成一条直线,头部不要抬起,眼睛平视双手的位 置,然后保持住这个姿势。

2.运动频率和时间:

没有运动基础或者腰腹部力量薄弱的朋友,坚持肘撑30秒便是一件很难的事情了。通过练习后,坚 持1-2分钟,便能达到全身提高身体素质的目的。每次练习4-6组,组间间歇10秒钟。算下来一次运动最多15分钟就可以完成。

3.注意事项:

练习肘撑的时候,第一点不要憋气,要保持均匀的呼吸。第二要注意收紧背部肌群,往往在疲劳的时候,背部的菱 形肌和肩胛骨表层肌肉会放松,肩胛骨会向上突出,身体凹下去很多,这样会降低锻炼效果,盟特新产品价格。第三是核心部位保持标准的高度,感觉身体因疲劳低下去的时候,就努力收紧腰腹部,直到坚持到完全力竭再停 下来。第四要注意双脚并拢,分开会降低难度。

练习一段时间的肘撑以后,光波炉的危害应注意几点,可以尝试更难一点的动作。保持肘撑的姿势,然后抬起一条腿,这时感觉控力又回到开始练习肘撑的地步。如果 能单腿肘撑坚持两分钟,那么说明此人的身体素质是非常优秀了。
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Old 08-30-2011, 01:13 AM   #2
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Old 08-30-2011, 02:58 AM   #3
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Old 08-30-2011, 03:07 AM   #4
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Old 08-30-2011, 03:11 AM   #5
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Old 08-30-2011, 03:20 AM   #6
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Old 08-30-2011, 03:21 AM   #7
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Old 08-30-2011, 03:27 AM   #8
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