【运动笔记】20181209 背部及胸部锻炼
今天又是酷酷教练带,经过昨天的接触,他似乎对我的体能有所了解了,今天安排的锻炼虽然仍然不轻,但起码我能够坚持下来了……
1、硬拉,15×4
这动作以前详细记录过,不用细说了。重点是不管提起还是放下,都要保持腰背挺直,挺胸。这动作虽然做得有点慢,但符合自己的节奏就是了,基本上还算是标准的。
2、…………,15×4
双腿分立,与肩同宽,膝盖微屈,翘臀靠在柱子上,腰背挺直,挺胸俯身,双手下垂反握杠铃杆,上臂夹紧身体,延膝盖屈肘网上拉杠铃杆至小腹,还原。
这个动作做得挺辛苦,而且还不到位,教练判断我的肩关节受限,所以把俯身与地面平行换成了身体前倾,让我更好地感受背部发力。
3、器械前推,15×3
之前做这个动作时,要求是肘与肩同高,那是练肩部的,现在要练胸部,所以要肘比肩低,身体与上臂的夹角约六七十度那样子。计划是做四组,但做第三组是已经感到整条手臂都疼了,手软……于是就停止了这组,做下一组去了。
4、器械前夹,15×4
与上一组动作一样,肩背紧靠椅背,挺胸,腰部不能靠在椅背上,要弓起来,前夹时手臂放松,以胸部发力。
胸部发力我能感受得到,但手臂却总是没办法放松,他也不强求,说动作练多了就懂得怎么放松了……
PS:今天气温很低,还下着雨,天阴沉沉的,但是通过美颜,这窗外的景色真是美得认不出来了……😅😅
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看到胸部一定要来了解一下。
😂
Posted using Partiko iOS
想什么呢……😂😂😂
Posted using Partiko Android
我的是迷你包... 可能..包都称不上....
所以要看看有没有可锻炼的招式
Posted using Partiko iOS
咱这是锻炼不是整形啊……😂😂😂
那是视觉上的效果,教练说把腰背练直,肩膀打开,胸就能挺起来……
Posted using Partiko Android
嘻嘻!哈哈哈!我腰背很直……以前啦……
现在天天抱孩子上下... 驼背了... 还要装小鸟依人,才不让我“弟弟” 看起来太小...
Posted using Partiko iOS
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