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4招轻松教你如何徒手练三角肌中束

2019-03-21 来源?#20309;?#30693; 编辑:阿辉    
 

健身交流群

  • 健身知识分享
  • 健身话题讨论
  • 结交更多?#23601;?#36947;合的朋友
  随着生乎节奏越来越快,虽然越来越多人?#36234;?#36523;有了更多的关注,但是迫于工作或者生活的原因,不能经常去健身房锻炼,习惯性的把身体健康放在第二位。今天小编就要教大家如果在家徒手锻炼三角肌中束,让你们手段变得孔武有力。

徒手练三角肌中束

  1、军式推举
  军事推举建议?#23380;?0~12下,组间休息1分钟。
  要领:双脚与肩同宽张开(颠起脚尖),双手打直紧贴地面,同时背部双腿也通通是直立,侧面看过去身体会呈现倒V?#20013;汀?/div>
  接着,肩膀渐渐下放,直到手肘呈现90度。停留约2秒后,如伏地挺身?#35805;悖?#20877;把身体往回推,回到预备动作。
  在下放动作时请小心你的头部安全,如果觉得高度不够,?#37096;?#20197;拿个小?#39318;櫻?#23558;双手贴稳在椅凳上,让手臂弯曲更确实,下压角度更深。但为了安全起见,?#39318;?#19968;定要确?#20498;?#23450;在地上,如果没把握,还是别尝试!

  2、直立划船
  要领:直立划船建议?#23380;?0~15下,组间休息1分钟。
  动作开始,双手将背包往上高拉,到鼻子位子停滞1秒,此时手肘必须与地面平行,再缓缓放下、高拉重复来回。
  尽量把意识放在肩膀上,不要用手臂的力量去拉,也不要超过肩膀高?#28982;?#32824;肩。

  3、地面平行飞鸟
  要领:地面平行飞鸟建议?#23380;?~12下,组间休息1分钟
  找到一个空旷无?#20064;?#29289;的地方,将你的双手撑在地面上,像是撑体动作,双脚屈膝跪在地面上。
  利用右手中三角肌出力,将身体半边撑起,左边肩膀朝向天花板,这时双脚尖垫起,让身体有空间移动。尽量不要用身体的扭转力来完成动作,试着用单边肩膀施力,确保你有练对地方!
  上述动作多集中在训练三角肌中前方,为了让你四面八方看起来?#23478;?#26679;威?#20572;?#21487;别忘了还有后三角肌哦!通常会用「飞鸟」的动作、搭配哑铃训练,在家徒手训练时则可以使用盛满水的水瓶、比?#29616;?#30340;书籍取代。

  4、前弯侧举
  要领:前弯侧举建议?#23380;?5~20下,组间休息1分钟
  双脚屈膝微弯、下颚微抬,身体前倾45度,双手交叉的弹力带,背部维持直线。
  手肘微弯,朝斜?#33050;?#23637;开动作,上臂平行于地平面。缓缓放下,回到预备动作。
  过程中保持掌心向下。同样手臂放松,运用肩膀力量执行此动作。
  有些人会好奇这样阻力够吗?那你可能高估?#32422;?#30340;能力啰!不要小看背包的重量,要是里面装满物品,肯定不输给哑铃!当然也要小心别装太重而把背包弄坏。
  最后再提醒大家,肩膀相对腿、手等肌肉群来得小,因此在重量的选择上,要特别考虑到?#32422;?#30340;能力,以确保达成训练成效。
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