论文部分内容阅读
女子学练轻器械健美操,可以增强骨骼和肌肉的肌力,改善新陈代谢和血液循环,且能增进形体健美,娇治体态畸形。以下介绍轻器械哑铃和杠铃简便易学的锻炼方法。练习需遵循由简到繁、由易入难的锻炼原则。第一节仰卧,两手握哑铃位于体侧。动作:1.两手侧平举(器械不可触及地面),吸气;2.还原,呼气。共四组,每组12次,间歇30—40秒。作用:增强胸大肌和增进体态曲线结构。第二节仰卧,两手握杠铃于体前。动作:1.两臂经体前向头后摆举,吸气。2.还原成预备姿势,呼气。共四组,每组10次,间歇30秒。作用:提高三角肌、背阔肌肌力和防治臂部余
Women learn light equipment Aerobics, can enhance the strength of bones and muscles, improve metabolism and blood circulation, and can improve bodybuilding, Jiao governance body deformity. The following describes light equipment dumbbells and barbell easy to learn exercise methods. Practice should follow from simple to complex, easy to enter the hard work principle. The first section of the supine, two hand-held dumbbell at the side of the body. Action: 1. Both hands flat (device can not touch the ground), inhale; 2. Restore, exhale. A total of four groups, each 12 times, intermittent 30-40 seconds. Role: Enhance the pectoralis major and enhance the body curve structure. Section II supine, two hands holding the barbell in front of the body. Action: 1. Two arms by the body before the first move to the back, inhale. 2. Revert to the preparatory position, exhale. A total of four groups, each 10 times, intermittent 30 seconds. Role: to improve deltoid, latissimus muscle strength and arm control more than