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最经济实惠的健身器材-哑铃
侨星体育商城 / 2012-05-27

92电影网午夜福利 www.tomnyborg.com 哑铃是一种用于增强肌肉力量训练的健身器材,特别是对于上肢的锻炼更为方便有效。哑铃主要分为塑胶和不锈钢两种,众所周知,哑铃是一种简单、经济的健身器材,所以也一直深受健身爱好者的追捧。哑铃的用途是用于肌力训练,肌肉复合动作训练。因运动麻痹、疼痛、长期不活动等导致肌力低下的患者,手持哑铃,可利用哑铃的重量进行抗阻力主动运动,训练肌力。下面我来简要介绍一下哑铃的功能,使用方法和注意事项。
    功能:能增强肌肉弹性,适合全身塑身锻炼。

  训练方法:手握哑铃,直臂前举,侧平举,锻炼肩部和胸部;颈后部双手握哑铃做仰卧起坐,锻炼腹部;背屈伸练习,锻炼背部肌肉;手握哑铃做体侧屈或转体运动,锻炼腹内腹外斜肌,手持哑铃单脚中蹲起、双脚蹲跳,锻炼腿部线条。每组8~12次,做3组。

  注意事项:选择适合自己的哑铃:主要是轻重这块,当然现在有一种套铃,可以自己调整轻重。我们在选择哑铃时,一般需要选择自身承重的65%~85%负荷的重量。负荷也就是你能举起的最大重量。在做动作时注意速度不要过快,每组应间隔2~3分钟。

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