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本期,为大家介绍一些哑铃的训练方法,以增加大家的背肌和胸肌力量。俯身上拉练习如图1和图2所示,根据自身能力,选择合适重量的哑铃,双手持哑铃进行俯身上拉练习。12至20次一组,每次3至4组。动作过程中,注意保持躯干稳定。俯身飞鸟练习如图3和图4所示,根据自身能力,选择合适重量的哑铃,双手持哑铃进行俯身飞鸟练习。10至18次一组,每次3至4组。动作过程中,注意保持躯干稳定。
This issue, for everyone to introduce some training methods dumbbells, in order to increase everyone’s back muscle and chest strength. Pull down and pull exercises as shown in Figure 1 and Figure 2, according to their own ability to choose the right weight dumbbells, dumbbells with both hands bent over pull exercises. 12 to 20 times a group of 3 to 4 groups. During the action, pay attention to keep the trunk stable. Lean over the birds as shown in Figure 3 and Figure 4, according to their own ability to choose the right weight dumbbells, dumbbells with both hands bent over bird practice. 10 to 18 times a group of 3 to 4 groups. During the action, pay attention to keep the trunk stable.