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您想有一身健美的肌肉吗?这套健美操不仅可以锻炼全身各部位的肌肉,而且方便易行,只需要几根橡皮筋即可。锻炼初期,可用一根皮筋,每个练习做10—15次。训练一段时间后,可以增加几根皮筋,加大运动量。但应当注意的是:皮筋的弹性要好,动作要平稳,不要剧烈;做还原动作时,要对皮筋保持一定反作用,不要猛放。①站在皮筋中央,两手握住两头,自然下垂。手臂伸直,掌心转向前,双手从两侧平稳抬起,同时做吸气:放下时呼气。这个练习锻炼三角肌和斜方肌。②两腿与肩同宽站立,双手上举皮筋与肩同宽。双臂伸直从两侧往下拉开皮筋至胸部,同时吸气;平稳做还原动作时呼气。这个练习锻炼肩部肌肉。
Do you want a bodybuilding muscle? This aerobics can not only exercise the muscles of various parts of the body, but also easy and convenient, just a few rubber bands can be. Early exercise, available a rubber band, each exercise 10-15 times. After a period of training, you can increase the number of rubber bands, increase the amount of exercise. But it should be noted that: Elastic tendons should be better, the action should be smooth, not violent; do the reduction action, to maintain a certain reaction on the rubber band, do not fierce. ① standing in the middle of the rubber band, his hands holding both ends, naturally drooping. Arms straight, palms turn before, both hands from both sides of the smooth lift, at the same time aspiration: breath down. This exercise exercises deltoid and trapezius. ② legs and shoulder width standing, his arms raised on the shoulder and shoulder width. Stretch your arms straight down from both sides of the rubber band to the chest, while breathing; steady recovery action exhale. This exercise exercises shoulder muscles.