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发达的上下肢肌肉给人一种挺拔、稳健、强壮的感觉,因此在锻炼胸背及腰腹部肌肉的同时,也应注重上下肢肌肉的训练。具体方法如下:一、各种弯举法:1.站立弯举:两脚开立,上体稍向前倾,两手反握哑铃,用手铃、杠铃均可,握距不超过肩宽,两臂伸直于体前开始,以肘关节为圆心,以小臂为半径,尽力向上画弧。动作还原时,要用力控制,缓慢复位。手握器械不要过紧,以免影响被刺激肌肉的受力程度。肘、肩关节不得移动位置,不要借
Developed upper and lower extremity muscles give a straight, steady, strong feeling, so in the chest and back muscles and waist and abdomen, but also should pay attention to the training of upper and lower limb muscles. Specific methods are as follows: First, a variety of cerclage method: 1. Standing curl: open your legs, the upper body slightly forward, two hands anti-grip dumbbells, hand bell, barbell can be, holding no more than shoulder width, Arms straight in front of the body to the elbow as the center, with the arm as a radius, try to draw the arc upward. Action to restore, to force control, slow reset. Do not hold the device too tight, so as not to affect the degree of muscle stimulation. Elbow, shoulder joints shall not move position, do not borrow