[分享]肱三头肌的锻炼
<br><span class="Apple-style-span" style="WORD-SPACING: 0px; FONT: medium="medium"=" 0px? webkit-text-stroke-width: auto; webkit-text-size-adjust: none; webkit-text-decorations-in-effect: 0px; webkit-border-vertical-spacing: webkit-border-horizontal-spacing: 2; widows: orphans: separate; BORDER-COLLAPSE: normal; LETTER-SPACING: WHITE-SPACE: TEXT-INDENT: rgb(0,0,0); COLOR: TEXT-TRANSFORM: Roman?; new="New" ?Times medium?><span class="Apple-style-span" style="FONT-SIZE: 14px; LINE-HEIGHT: 24px; FONT-FAMILY: 宋体; TEXT-ALIGN: left; webkit-border-horizontal-spacing: 2px; webkit-border-vertical-spacing: 2px"><strong>一、窄握推举</strong> <span class="Apple-converted-space"> </span><br/><br/>A.重点锻炼部位：胸大肌的内侧部位，三角肌前束和肱三头肌。<span class="Apple-converted-space"> </span><br/><br/>B.开始位置：俯卧在长凳上，两脚平踏在地上，以维持身体平衡。两手握住横杠中间，间距4-6英寸，两臂伸直持铃支撑在两肩上方。<span class="Apple-converted-space"> </span><br/><br/>C.动作过程：两臂慢慢弯屈落下至横杠触及胸部。然后向上推起至开始位置， 重复练习。<span class="Apple-converted-space"> </span><br/> <span class="Apple-converted-space"> </span><br/>D.训练要点：宽握卧推主要是锻炼胸大肌，由内侧向外侧发展。<img id="item_thumbnail_img_6" style="DISPLAY: block; MARGIN: 10px; WIDTH: 118px; HEIGHT: 95px" height="95" src="http://img163.poco.cn/mypoco/myphoto/20101121/16/55951666201011211613203653768637687_006_165.jpg" width="118"/></span></span><br><span class="Apple-style-span" style="WORD-SPACING: 0px; FONT: medium="medium"=" 0px? webkit-text-stroke-width: auto; webkit-text-size-adjust: none; webkit-text-decorations-in-effect: 0px; webkit-border-vertical-spacing: webkit-border-horizontal-spacing: 2; widows: orphans: separate; BORDER-COLLAPSE: normal; LETTER-SPACING: WHITE-SPACE: TEXT-INDENT: rgb(0,0,0); COLOR: TEXT-TRANSFORM: Roman?; new="New" ?Times medium?><span class="Apple-style-span" style="FONT-SIZE: 14px; LINE-HEIGHT: 24px; FONT-FAMILY: 宋体; TEXT-ALIGN: left; webkit-border-horizontal-spacing: 2px; webkit-border-vertical-spacing: 2px"><span class="Apple-style-span" style="WORD-SPACING: 0px; FONT: medium="medium"=" 0px? webkit-text-stroke-width: auto; webkit-text-size-adjust: none; webkit-text-decorations-in-effect: 0px; webkit-border-vertical-spacing: webkit-border-horizontal-spacing: 2; widows: orphans: separate; BORDER-COLLAPSE: normal; LETTER-SPACING: WHITE-SPACE: TEXT-INDENT: rgb(0,0,0); COLOR: TEXT-TRANSFORM: Roman?; new="New" ?Times medium?><span class="Apple-style-span" style="FONT-SIZE: 14px; LINE-HEIGHT: 24px; FONT-FAMILY: 宋体; TEXT-ALIGN: left; webkit-border-horizontal-spacing: 2px; webkit-border-vertical-spacing: 2px"></span></span></span></span>
<br><span class="Apple-style-span" style="WORD-SPACING: 0px; FONT: medium="medium"=" 0px? webkit-text-stroke-width: auto; webkit-text-size-adjust: none; webkit-text-decorations-in-effect: 0px; webkit-border-vertical-spacing: webkit-border-horizontal-spacing: 2; widows: orphans: separate; BORDER-COLLAPSE: normal; LETTER-SPACING: WHITE-SPACE: TEXT-INDENT: rgb(0,0,0); COLOR: TEXT-TRANSFORM: Roman?; new="New" ?Times medium?><span class="Apple-style-span" style="FONT-SIZE: 14px; LINE-HEIGHT: 24px; FONT-FAMILY: 宋体; TEXT-ALIGN: left; webkit-border-horizontal-spacing: 2px; webkit-border-vertical-spacing: 2px"><span class="Apple-style-span" style="WORD-SPACING: 0px; FONT: medium="medium"=" 0px? webkit-text-stroke-width: auto; webkit-text-size-adjust: none; webkit-text-decorations-in-effect: 0px; webkit-border-vertical-spacing: webkit-border-horizontal-spacing: 2; widows: orphans: separate; BORDER-COLLAPSE: normal; LETTER-SPACING: WHITE-SPACE: TEXT-INDENT: rgb(0,0,0); COLOR: TEXT-TRANSFORM: Roman?; new="New" ?Times medium?><span class="Apple-style-span" style="FONT-SIZE: 14px; LINE-HEIGHT: 24px; FONT-FAMILY: 宋体; TEXT-ALIGN: left; webkit-border-horizontal-spacing: 2px; webkit-border-vertical-spacing: 2px"></span></span></span></span>
<br><span class="Apple-style-span" style="WORD-SPACING: 0px; FONT: medium="medium"=" 0px? webkit-text-stroke-width: auto; webkit-text-size-adjust: none; webkit-text-decorations-in-effect: 0px; webkit-border-vertical-spacing: webkit-border-horizontal-spacing: 2; widows: orphans: separate; BORDER-COLLAPSE: normal; LETTER-SPACING: WHITE-SPACE: TEXT-INDENT: rgb(0,0,0); COLOR: TEXT-TRANSFORM: Roman?; new="New" ?Times medium?><span class="Apple-style-span" style="FONT-SIZE: 14px; LINE-HEIGHT: 24px; FONT-FAMILY: 宋体; TEXT-ALIGN: left; webkit-border-horizontal-spacing: 2px; webkit-border-vertical-spacing: 2px"><span class="Apple-style-span" style="WORD-SPACING: 0px; FONT: medium="medium"=" 0px? webkit-text-stroke-width: auto; webkit-text-size-adjust: none; webkit-text-decorations-in-effect: 0px; webkit-border-vertical-spacing: webkit-border-horizontal-spacing: 2; widows: orphans: separate; BORDER-COLLAPSE: normal; LETTER-SPACING: WHITE-SPACE: TEXT-INDENT: rgb(0,0,0); COLOR: TEXT-TRANSFORM: Roman?; new="New" ?Times medium?><span class="Apple-style-span" style="FONT-SIZE: 14px; LINE-HEIGHT: 24px; FONT-FAMILY: 宋体; TEXT-ALIGN: left; webkit-border-horizontal-spacing: 2px; webkit-border-vertical-spacing: 2px"><strong>二、仰卧后撑 <span class="Apple-converted-space"> </span><br/></strong><br/>A.重点锻炼部位：肱二头肌、胸大肌、三角肌和大圆肌等。 <span class="Apple-converted-space"> </span><br/><br/>B.开始位置：身体仰卧，两手背后撑在稍高的凳子上，两脚放在较矮的凳子上，身体其它部分悬空。 <span class="Apple-converted-space"> </span><br/><br/>C.动作过程：呼气，两肩放松，两臂慢慢屈肘，身体尽量下沉（尤其要沉臀），稍停2-3秒，然后吸气，用力伸两臂撑起身体还原。重复做。 <span class="Apple-converted-space"> </span><br/><br/>D.训练要点：臂屈伸时中速平稳，身体要直，两肘要向内夹臂。抬高脚的高度或负重可提高训练难度，加大负荷刺激。</span></span></span></span>
<br><span class="Apple-style-span" style="WORD-SPACING: 0px; FONT: medium="medium"=" 0px? webkit-text-stroke-width: auto; webkit-text-size-adjust: none; webkit-text-decorations-in-effect: 0px; webkit-border-vertical-spacing: webkit-border-horizontal-spacing: 2; widows: orphans: separate; BORDER-COLLAPSE: normal; LETTER-SPACING: WHITE-SPACE: TEXT-INDENT: rgb(0,0,0); COLOR: TEXT-TRANSFORM: Roman?; new="New" ?Times medium?><span class="Apple-style-span" style="FONT-SIZE: 14px; LINE-HEIGHT: 24px; FONT-FAMILY: 宋体; TEXT-ALIGN: left; webkit-border-horizontal-spacing: 2px; webkit-border-vertical-spacing: 2px"><span class="Apple-style-span" style="WORD-SPACING: 0px; FONT: medium="medium"=" 0px? webkit-text-stroke-width: auto; webkit-text-size-adjust: none; webkit-text-decorations-in-effect: 0px; webkit-border-vertical-spacing: webkit-border-horizontal-spacing: 2; widows: orphans: separate; BORDER-COLLAPSE: normal; LETTER-SPACING: WHITE-SPACE: TEXT-INDENT: rgb(0,0,0); COLOR: TEXT-TRANSFORM: Roman?; new="New" ?Times medium?><span class="Apple-style-span" style="FONT-SIZE: 14px; LINE-HEIGHT: 24px; FONT-FAMILY: 宋体; TEXT-ALIGN: left; webkit-border-horizontal-spacing: 2px; webkit-border-vertical-spacing: 2px"><img id="item_thumbnail_img_5" style="DISPLAY: block; MARGIN: 10px; WIDTH: 109px; HEIGHT: 88px" height="88" src="http://img163.poco.cn/mypoco/myphoto/20101121/16/55951666201011211613203653768637687_005_165.jpg" width="109"/></span></span></span></span>
<br><span class="Apple-style-span" style="WORD-SPACING: 0px; FONT: medium="medium"=" 0px? webkit-text-stroke-width: auto; webkit-text-size-adjust: none; webkit-text-decorations-in-effect: 0px; webkit-border-vertical-spacing: webkit-border-horizontal-spacing: 2; widows: orphans: separate; BORDER-COLLAPSE: normal; LETTER-SPACING: WHITE-SPACE: TEXT-INDENT: rgb(0,0,0); COLOR: TEXT-TRANSFORM: Roman?; new="New" ?Times medium?><span class="Apple-style-span" style="FONT-SIZE: 14px; LINE-HEIGHT: 24px; FONT-FAMILY: 宋体; TEXT-ALIGN: left; webkit-border-horizontal-spacing: 2px; webkit-border-vertical-spacing: 2px"><span class="Apple-style-span" style="WORD-SPACING: 0px; FONT: medium="medium"=" 0px? webkit-text-stroke-width: auto; webkit-text-size-adjust: none; webkit-text-decorations-in-effect: 0px; webkit-border-vertical-spacing: webkit-border-horizontal-spacing: 2; widows: orphans: separate; BORDER-COLLAPSE: normal; LETTER-SPACING: WHITE-SPACE: TEXT-INDENT: rgb(0,0,0); COLOR: TEXT-TRANSFORM: Roman?; new="New" ?Times medium?><span class="Apple-style-span" style="FONT-SIZE: 14px; LINE-HEIGHT: 24px; FONT-FAMILY: 宋体; TEXT-ALIGN: left; webkit-border-horizontal-spacing: 2px; webkit-border-vertical-spacing: 2px"></span></span></span></span>
<br><span class="Apple-style-span" style="WORD-SPACING: 0px; FONT: medium="medium"=" 0px? webkit-text-stroke-width: auto; webkit-text-size-adjust: none; webkit-text-decorations-in-effect: 0px; webkit-border-vertical-spacing: webkit-border-horizontal-spacing: 2; widows: orphans: separate; BORDER-COLLAPSE: normal; LETTER-SPACING: WHITE-SPACE: TEXT-INDENT: rgb(0,0,0); COLOR: TEXT-TRANSFORM: Roman?; new="New" ?Times medium?><span class="Apple-style-span" style="FONT-SIZE: 14px; LINE-HEIGHT: 24px; FONT-FAMILY: 宋体; TEXT-ALIGN: left; webkit-border-horizontal-spacing: 2px; webkit-border-vertical-spacing: 2px"><span class="Apple-style-span" style="WORD-SPACING: 0px; FONT: medium="medium"=" 0px? webkit-text-stroke-width: auto; webkit-text-size-adjust: none; webkit-text-decorations-in-effect: 0px; webkit-border-vertical-spacing: webkit-border-horizontal-spacing: 2; widows: orphans: separate; BORDER-COLLAPSE: normal; LETTER-SPACING: WHITE-SPACE: TEXT-INDENT: rgb(0,0,0); COLOR: TEXT-TRANSFORM: Roman?; new="New" ?Times medium?><span class="Apple-style-span" style="FONT-SIZE: 14px; LINE-HEIGHT: 24px; FONT-FAMILY: 宋体; TEXT-ALIGN: left; webkit-border-horizontal-spacing: 2px; webkit-border-vertical-spacing: 2px"><strong>三、仰卧屈臂上拉 <span class="Apple-converted-space"> </span><br/><br/></strong>A．重点锻炼部位：胸大肌、肱三头肌、前锯肌和背阔肌。 <span class="Apple-converted-space"> </span><br/><br/>B．开始位置：仰卧在长凳上，使头部露出凳端，后脑靠在凳的端面，两脚着地支撑。两手握住横杠中央，两手间距比肩稍窄，两手持铃放在头后地上，使下背部稍挺起。<span class="Apple-converted-space"> </span><br/><br/>C．动作过程：稍屈臂持铃，把杠铃上拉起至胸部上方。然后，屈臂循原路放下至杠铃在头后稍离地面（杠铃不接触地面）。再用力上拉提起。重复做。<span class="Apple-converted-space"> </span><br/><br/>D．训练要点：你可以用较大重量做屈臂上拉，并做直臂上拉比较一下，这样对训练会收到较大的效果。</span></span></span></span>
<br><span class="Apple-style-span" style="WORD-SPACING: 0px; FONT: medium="medium"=" 0px? webkit-text-stroke-width: auto; webkit-text-size-adjust: none; webkit-text-decorations-in-effect: 0px; webkit-border-vertical-spacing: webkit-border-horizontal-spacing: 2; widows: orphans: separate; BORDER-COLLAPSE: normal; LETTER-SPACING: WHITE-SPACE: TEXT-INDENT: rgb(0,0,0); COLOR: TEXT-TRANSFORM: Roman?; new="New" ?Times medium?><span class="Apple-style-span" style="FONT-SIZE: 14px; LINE-HEIGHT: 24px; FONT-FAMILY: 宋体; TEXT-ALIGN: left; webkit-border-horizontal-spacing: 2px; webkit-border-vertical-spacing: 2px"><span class="Apple-style-span" style="WORD-SPACING: 0px; FONT: medium="medium"=" 0px? webkit-text-stroke-width: auto; webkit-text-size-adjust: none; webkit-text-decorations-in-effect: 0px; webkit-border-vertical-spacing: webkit-border-horizontal-spacing: 2; widows: orphans: separate; BORDER-COLLAPSE: normal; LETTER-SPACING: WHITE-SPACE: TEXT-INDENT: rgb(0,0,0); COLOR: TEXT-TRANSFORM: Roman?; new="New" ?Times medium?><span class="Apple-style-span" style="FONT-SIZE: 14px; LINE-HEIGHT: 24px; FONT-FAMILY: 宋体; TEXT-ALIGN: left; webkit-border-horizontal-spacing: 2px; webkit-border-vertical-spacing: 2px"></span></span></span></span>
<br><span class="Apple-style-span" style="WORD-SPACING: 0px; FONT: medium="medium"=" 0px? webkit-text-stroke-width: auto; webkit-text-size-adjust: none; webkit-text-decorations-in-effect: 0px; webkit-border-vertical-spacing: webkit-border-horizontal-spacing: 2; widows: orphans: separate; BORDER-COLLAPSE: normal; LETTER-SPACING: WHITE-SPACE: TEXT-INDENT: rgb(0,0,0); COLOR: TEXT-TRANSFORM: Roman?; new="New" ?Times medium?><span class="Apple-style-span" style="FONT-SIZE: 14px; LINE-HEIGHT: 24px; FONT-FAMILY: 宋体; TEXT-ALIGN: left; webkit-border-horizontal-spacing: 2px; webkit-border-vertical-spacing: 2px"><span class="Apple-style-span" style="WORD-SPACING: 0px; FONT: medium="medium"=" 0px? webkit-text-stroke-width: auto; webkit-text-size-adjust: none; webkit-text-decorations-in-effect: 0px; webkit-border-vertical-spacing: webkit-border-horizontal-spacing: 2; widows: orphans: separate; BORDER-COLLAPSE: normal; LETTER-SPACING: WHITE-SPACE: TEXT-INDENT: rgb(0,0,0); COLOR: TEXT-TRANSFORM: Roman?; new="New" ?Times medium?><span class="Apple-style-span" style="FONT-SIZE: 14px; LINE-HEIGHT: 24px; FONT-FAMILY: 宋体; TEXT-ALIGN: left; webkit-border-horizontal-spacing: 2px; webkit-border-vertical-spacing: 2px"><img id="item_thumbnail_img_4" style="DISPLAY: block; MARGIN: 10px; WIDTH: 118px; HEIGHT: 95px" height="95" src="http://img163.poco.cn/mypoco/myphoto/20101121/16/55951666201011211613203653768637687_004_165.jpg" width="118"/></span></span></span></span>
<br><span class="Apple-style-span" style="WORD-SPACING: 0px; FONT: medium="medium"=" 0px? webkit-text-stroke-width: auto; webkit-text-size-adjust: none; webkit-text-decorations-in-effect: 0px; webkit-border-vertical-spacing: webkit-border-horizontal-spacing: 2; widows: orphans: separate; BORDER-COLLAPSE: normal; LETTER-SPACING: WHITE-SPACE: TEXT-INDENT: rgb(0,0,0); COLOR: TEXT-TRANSFORM: Roman?; new="New" ?Times medium?><span class="Apple-style-span" style="FONT-SIZE: 14px; LINE-HEIGHT: 24px; FONT-FAMILY: 宋体; TEXT-ALIGN: left; webkit-border-horizontal-spacing: 2px; webkit-border-vertical-spacing: 2px"></span></span>
[此贴子已经被作者于2010-11-21 21:56:27编辑过]
<br><span class="Apple-style-span" style="WORD-SPACING: 0px; FONT: medium="medium"'Times New="New"Roman'; TEXT-TRANSFORM: none; COLOR: rgb(0,0,0); TEXT-INDENT: 0px; WHITE-SPACE: normal; LETTER-SPACING: normal; BORDER-COLLAPSE: separate; orphans: 2; widows: 2; webkit-border-horizontal-spacing: 0px; webkit-border-vertical-spacing: 0px; webkit-text-decorations-in-effect: none; webkit-text-size-adjust: auto; webkit-text-stroke-width: 0px"><span class="Apple-style-span" style="FONT-SIZE: 14px; LINE-HEIGHT: 24px; FONT-FAMILY: 宋体; TEXT-ALIGN: left; webkit-border-horizontal-spacing: 2px; webkit-border-vertical-spacing: 2px"><strong>四、站姿颈后臂屈伸 <span class="Apple-converted-space"> </span><br/></strong><br/>A.重点锻炼部位：主要健美肱三头肌。<span class="Apple-converted-space"> </span><br/><br/>B.开始位置：全身直立，两手正握或反握杠铃，上臂屈曲固定在头的两侧。 <span class="Apple-converted-space"> </span><br/><br/>C.动作过程：吸气，以肘关节为轴，用力将前臂伸直上举，稍停2-3秒。然后吸气，屈臂慢慢落下还原至颈后，重复练习。 <span class="Apple-converted-space"> </span><br/><br/>D.训练要点：上臂必须紧贴耳侧，两肘夹紧，上臂保持与地面垂直状，两肘尖垂直向上，不要向前后移动借力。</span></span>
<br><span class="Apple-style-span" style="WORD-SPACING: 0px; FONT: medium="medium"'Times New="New"Roman'; TEXT-TRANSFORM: none; COLOR: rgb(0,0,0); TEXT-INDENT: 0px; WHITE-SPACE: normal; LETTER-SPACING: normal; BORDER-COLLAPSE: separate; orphans: 2; widows: 2; webkit-border-horizontal-spacing: 0px; webkit-border-vertical-spacing: 0px; webkit-text-decorations-in-effect: none; webkit-text-size-adjust: auto; webkit-text-stroke-width: 0px"><span class="Apple-style-span" style="FONT-SIZE: 14px; LINE-HEIGHT: 24px; FONT-FAMILY: 宋体; TEXT-ALIGN: left; webkit-border-horizontal-spacing: 2px; webkit-border-vertical-spacing: 2px"></span></span>
<br><span class="Apple-style-span" style="WORD-SPACING: 0px; FONT: medium="medium"'Times New="New"Roman'; TEXT-TRANSFORM: none; COLOR: rgb(0,0,0); TEXT-INDENT: 0px; WHITE-SPACE: normal; LETTER-SPACING: normal; BORDER-COLLAPSE: separate; orphans: 2; widows: 2; webkit-border-horizontal-spacing: 0px; webkit-border-vertical-spacing: 0px; webkit-text-decorations-in-effect: none; webkit-text-size-adjust: auto; webkit-text-stroke-width: 0px"><span class="Apple-style-span" style="FONT-SIZE: 14px; LINE-HEIGHT: 24px; FONT-FAMILY: 宋体; TEXT-ALIGN: left; webkit-border-horizontal-spacing: 2px; webkit-border-vertical-spacing: 2px"><img id="item_thumbnail_img_3" style="DISPLAY: block; MARGIN: 10px; WIDTH: 118px; HEIGHT: 88px" height="88"src="http://img163.poco.cn/mypoco/myphoto/20101121/16/55951666201011211613203653768637687_003_165.jpg" width="118"/></span></span> <br><span class="Apple-style-span" style="WORD-SPACING: 0px; FONT: medium="medium"'Times New="New"Roman'; TEXT-TRANSFORM: none; COLOR: rgb(0,0,0); TEXT-INDENT: 0px; WHITE-SPACE: normal; LETTER-SPACING: normal; BORDER-COLLAPSE: separate; orphans: 2; widows: 2; webkit-border-horizontal-spacing: 0px; webkit-border-vertical-spacing: 0px; webkit-text-decorations-in-effect: none; webkit-text-size-adjust: auto; webkit-text-stroke-width: 0px"><span class="Apple-style-span" style="FONT-SIZE: 14px; LINE-HEIGHT: 24px; FONT-FAMILY: 宋体; TEXT-ALIGN: left; webkit-border-horizontal-spacing: 2px; webkit-border-vertical-spacing: 2px"><strong>五、坐姿单臂颈后臂屈伸</strong><span class="Apple-converted-space"> </span><br/><br/>A．重点锻炼部位：肱三头肌。<span class="Apple-converted-space"> </span><br/><br/>B．开始位置：正坐在凳上，两脚平踏在地上，右手持铃，掌心向前，伸直在头顶上方。左手托于左侧腰间。<span class="Apple-converted-space"> </span><br/><br/>C．动作过程：右上臂紧贴右侧耳旁，不准移动。持铃以半园弧落下至左肩上方，持铃下落越低越好。然后，以右臂肱三头肌的收缩力，持铃向上举起还原。重复做。左、右手交替做时，要完成同样次数。<span class="Apple-converted-space"> </span><br/><br/>D．训练要点：持铃向头后对角线落下要比直接向后方落下的训练效果要好。</span></span>
<br><span class="Apple-style-span" style="WORD-SPACING: 0px; FONT: medium="medium"'Times New="New"Roman'; TEXT-TRANSFORM: none; COLOR: rgb(0,0,0); TEXT-INDENT: 0px; WHITE-SPACE: normal; LETTER-SPACING: normal; BORDER-COLLAPSE: separate; orphans: 2; widows: 2; webkit-border-horizontal-spacing: 0px; webkit-border-vertical-spacing: 0px; webkit-text-decorations-in-effect: none; webkit-text-size-adjust: auto; webkit-text-stroke-width: 0px"><span class="Apple-style-span" style="FONT-SIZE: 14px; LINE-HEIGHT: 24px; FONT-FAMILY: 宋体; TEXT-ALIGN: left; webkit-border-horizontal-spacing: 2px; webkit-border-vertical-spacing: 2px"><img id="item_thumbnail_img_2" style="DISPLAY: block; MARGIN: 10px; WIDTH: 109px; HEIGHT: 96px" height="96"src="http://img163.poco.cn/mypoco/myphoto/20101121/16/55951666201011211613203653768637687_002_165.jpg" width="109"/></span></span>
<br><span class="Apple-style-span" style="WORD-SPACING: 0px; FONT: medium="medium"'Times New="New"Roman'; TEXT-TRANSFORM: none; COLOR: rgb(0,0,0); TEXT-INDENT: 0px; WHITE-SPACE: normal; LETTER-SPACING: normal; BORDER-COLLAPSE: separate; orphans: 2; widows: 2; webkit-border-horizontal-spacing: 0px; webkit-border-vertical-spacing: 0px; webkit-text-decorations-in-effect: none; webkit-text-size-adjust: auto; webkit-text-stroke-width: 0px"><span class="Apple-style-span" style="FONT-SIZE: 14px; LINE-HEIGHT: 24px; FONT-FAMILY: 宋体; TEXT-ALIGN: left; webkit-border-horizontal-spacing: 2px; webkit-border-vertical-spacing: 2px"></span></span>
<br><span class="Apple-style-span" style="WORD-SPACING: 0px; FONT: medium="medium"'Times New="New"Roman'; TEXT-TRANSFORM: none; COLOR: rgb(0,0,0); TEXT-INDENT: 0px; WHITE-SPACE: normal; LETTER-SPACING: normal; BORDER-COLLAPSE: separate; orphans: 2; widows: 2; webkit-border-horizontal-spacing: 0px; webkit-border-vertical-spacing: 0px; webkit-text-decorations-in-effect: none; webkit-text-size-adjust: auto; webkit-text-stroke-width: 0px"><span class="Apple-style-span" style="FONT-SIZE: 14px; LINE-HEIGHT: 24px; FONT-FAMILY: 宋体; TEXT-ALIGN: left; webkit-border-horizontal-spacing: 2px; webkit-border-vertical-spacing: 2px"></span></span>
<br><span class="Apple-style-span" style="WORD-SPACING: 0px; FONT: medium="medium"'Times New="New"Roman'; TEXT-TRANSFORM: none; COLOR: rgb(0,0,0); TEXT-INDENT: 0px; WHITE-SPACE: normal; LETTER-SPACING: normal; BORDER-COLLAPSE: separate; orphans: 2; widows: 2; webkit-border-horizontal-spacing: 0px; webkit-border-vertical-spacing: 0px; webkit-text-decorations-in-effect: none; webkit-text-size-adjust: auto; webkit-text-stroke-width: 0px"><span class="Apple-style-span" style="FONT-SIZE: 14px; LINE-HEIGHT: 24px; FONT-FAMILY: 宋体; TEXT-ALIGN: left; webkit-border-horizontal-spacing: 2px; webkit-border-vertical-spacing: 2px"><span class="Apple-style-span" style="WORD-SPACING: 0px; FONT: medium="medium"'Times New="New"Roman'; TEXT-TRANSFORM: none; COLOR: rgb(0,0,0); TEXT-INDENT: 0px; WHITE-SPACE: normal; LETTER-SPACING: normal; BORDER-COLLAPSE: separate; orphans: 2; widows: 2; webkit-border-horizontal-spacing: 0px; webkit-border-vertical-spacing: 0px; webkit-text-decorations-in-effect: none; webkit-text-size-adjust: auto; webkit-text-stroke-width: 0px"><span class="Apple-style-span" style="FONT-SIZE: 14px; LINE-HEIGHT: 24px; FONT-FAMILY: 宋体; TEXT-ALIGN: left; webkit-border-horizontal-spacing: 2px; webkit-border-vertical-spacing: 2px"><strong>六、俯立臂屈伸<span class="Apple-converted-space"> </span><br/></strong><br/>A.重点锻炼部位：肱三头肌。 <span class="Apple-converted-space"> </span><br/><br/>B.开始位置：自然站立在凳的一端，上体前屈至背部与地面平行，左手以手掌支撑在凳上，右手持哑铃，屈肘，使右上臂紧贴体侧与背部平行，前臂下垂。 <span class="Apple-converted-space"> </span><br/><br/>C.动作过程:手持铃，上臂贴身，固定肘部位置，持铃向后上方举起至臂伸直，再慢慢放下还原。只有前臂上下活动。 <span class="Apple-converted-space"> </span><br/><br/>D:训练要点：采用“孤立训练原则”，持铃至全臂伸直时，使肱三头肌彻底收缩，保持静止并默数1、2、3，然后再放下还原。</span></span></span></span>
<br><span class="Apple-style-span" style="WORD-SPACING: 0px; FONT: medium="medium"'Times New="New"Roman'; TEXT-TRANSFORM: none; COLOR: rgb(0,0,0); TEXT-INDENT: 0px; WHITE-SPACE: normal; LETTER-SPACING: normal; BORDER-COLLAPSE: separate; orphans: 2; widows: 2; webkit-border-horizontal-spacing: 0px; webkit-border-vertical-spacing: 0px; webkit-text-decorations-in-effect: none; webkit-text-size-adjust: auto; webkit-text-stroke-width: 0px"><span class="Apple-style-span" style="FONT-SIZE: 14px; LINE-HEIGHT: 24px; FONT-FAMILY: 宋体; TEXT-ALIGN: left; webkit-border-horizontal-spacing: 2px; webkit-border-vertical-spacing: 2px"><span class="Apple-style-span" style="WORD-SPACING: 0px; FONT: medium="medium"'Times New="New"Roman'; TEXT-TRANSFORM: none; COLOR: rgb(0,0,0); TEXT-INDENT: 0px; WHITE-SPACE: normal; LETTER-SPACING: normal; BORDER-COLLAPSE: separate; orphans: 2; widows: 2; webkit-border-horizontal-spacing: 0px; webkit-border-vertical-spacing: 0px; webkit-text-decorations-in-effect: none; webkit-text-size-adjust: auto; webkit-text-stroke-width: 0px"><span class="Apple-style-span" style="FONT-SIZE: 14px; LINE-HEIGHT: 24px; FONT-FAMILY: 宋体; TEXT-ALIGN: left; webkit-border-horizontal-spacing: 2px; webkit-border-vertical-spacing: 2px"><img id="item_thumbnail_img_1" style="DISPLAY: block; MARGIN: 10px; WIDTH: 108px; HEIGHT: 87px" height="87"src="http://img163.poco.cn/mypoco/myphoto/20101121/16/55951666201011211613203653768637687_001_165.jpg" width="108"/></span></span></span></span>
<br><span class="Apple-style-span" style="WORD-SPACING: 0px; FONT: medium="medium"'Times New="New"Roman'; TEXT-TRANSFORM: none; COLOR: rgb(0,0,0); TEXT-INDENT: 0px; WHITE-SPACE: normal; LETTER-SPACING: normal; BORDER-COLLAPSE: separate; orphans: 2; widows: 2; webkit-border-horizontal-spacing: 0px; webkit-border-vertical-spacing: 0px; webkit-text-decorations-in-effect: none; webkit-text-size-adjust: auto; webkit-text-stroke-width: 0px"><span class="Apple-style-span" style="FONT-SIZE: 14px; LINE-HEIGHT: 24px; FONT-FAMILY: 宋体; TEXT-ALIGN: left; webkit-border-horizontal-spacing: 2px; webkit-border-vertical-spacing: 2px"><span class="Apple-style-span" style="WORD-SPACING: 0px; FONT: medium="medium"'Times New="New"Roman'; TEXT-TRANSFORM: none; COLOR: rgb(0,0,0); TEXT-INDENT: 0px; WHITE-SPACE: normal; LETTER-SPACING: normal; BORDER-COLLAPSE: separate; orphans: 2; widows: 2; webkit-border-horizontal-spacing: 0px; webkit-border-vertical-spacing: 0px; webkit-text-decorations-in-effect: none; webkit-text-size-adjust: auto; webkit-text-stroke-width: 0px"><span class="Apple-style-span" style="FONT-SIZE: 14px; LINE-HEIGHT: 24px; FONT-FAMILY: 宋体; TEXT-ALIGN: left; webkit-border-horizontal-spacing: 2px; webkit-border-vertical-spacing: 2px"></span></span></span></span>
<br><span class="Apple-style-span" style="WORD-SPACING: 0px; FONT: medium="medium"'Times New="New"Roman'; TEXT-TRANSFORM: none; COLOR: rgb(0,0,0); TEXT-INDENT: 0px; WHITE-SPACE: normal; LETTER-SPACING: normal; BORDER-COLLAPSE: separate; orphans: 2; widows: 2; webkit-border-horizontal-spacing: 0px; webkit-border-vertical-spacing: 0px; webkit-text-decorations-in-effect: none; webkit-text-size-adjust: auto; webkit-text-stroke-width: 0px"><span class="Apple-style-span" style="FONT-SIZE: 14px; LINE-HEIGHT: 24px; FONT-FAMILY: 宋体; TEXT-ALIGN: left; webkit-border-horizontal-spacing: 2px; webkit-border-vertical-spacing: 2px"><span class="Apple-style-span" style="WORD-SPACING: 0px; FONT: medium="medium"'Times New="New"Roman'; TEXT-TRANSFORM: none; COLOR: rgb(0,0,0); TEXT-INDENT: 0px; WHITE-SPACE: normal; LETTER-SPACING: normal; BORDER-COLLAPSE: separate; orphans: 2; widows: 2; webkit-border-horizontal-spacing: 0px; webkit-border-vertical-spacing: 0px; webkit-text-decorations-in-effect: none; webkit-text-size-adjust: auto; webkit-text-stroke-width: 0px"><span class="Apple-style-span" style="FONT-SIZE: 14px; LINE-HEIGHT: 24px; FONT-FAMILY: 宋体; TEXT-ALIGN: left; webkit-border-horizontal-spacing: 2px; webkit-border-vertical-spacing: 2px"><strong>七、</strong><span class="Apple-style-span" style="WORD-SPACING: 0px; FONT: medium="medium"'Times New="New"Roman'; TEXT-TRANSFORM: none; COLOR: rgb(0,0,0); TEXT-INDENT: 0px; WHITE-SPACE: normal; LETTER-SPACING: normal; BORDER-COLLAPSE: separate; orphans: 2; widows: 2; webkit-border-horizontal-spacing: 0px; webkit-border-vertical-spacing: 0px; webkit-text-decorations-in-effect: none; webkit-text-size-adjust: auto; webkit-text-stroke-width: 0px"><span class="Apple-style-span" style="FONT-SIZE: 14px; LINE-HEIGHT: 24px; FONT-FAMILY: 宋体; TEXT-ALIGN: left; webkit-border-horizontal-spacing: 2px; webkit-border-vertical-spacing: 2px"><strong>站姿双臂胸前屈肘下压<span class="Apple-converted-space"> </span><br/></strong><br/>A、重点锻炼部位：肱三头肌和肘肌。<span class="Apple-converted-space"> </span><br/><br/>B、开始位置：面对臂力训练机两脚分开站立，身体呈挺胸收腹紧腰状，屈臂两手紧握阻力杠两端把柄，两手间距小于肩宽。肘关节紧贴体侧，<span class="Apple-converted-space"> </span><br/><br/>C、动作过程：吸气，小臂用力向下压撑阻力杠，使臂伸直，稍停2～3秒钟。然后呼气，缓慢还原。重复练习。 <span class="Apple-converted-space"> </span><br/><br/>D、训练要点：注意动作要舒展，时关节紧贴体侧，防止猛压或 压到中途未能完成功作。身体不要前伸后仰借力。</span></span></span></span></span></span>
<br><span class="Apple-style-span" style="WORD-SPACING: 0px; FONT: medium="medium"'Times New="New"Roman'; TEXT-TRANSFORM: none; COLOR: rgb(0,0,0); TEXT-INDENT: 0px; WHITE-SPACE: normal; LETTER-SPACING: normal; BORDER-COLLAPSE: separate; orphans: 2; widows: 2; webkit-border-horizontal-spacing: 0px; webkit-border-vertical-spacing: 0px; webkit-text-decorations-in-effect: none; webkit-text-size-adjust: auto; webkit-text-stroke-width: 0px"><span class="Apple-style-span" style="FONT-SIZE: 14px; LINE-HEIGHT: 24px; FONT-FAMILY: 宋体; TEXT-ALIGN: left; webkit-border-horizontal-spacing: 2px; webkit-border-vertical-spacing: 2px"><span class="Apple-style-span" style="WORD-SPACING: 0px; FONT: medium="medium"'Times New="New"Roman'; TEXT-TRANSFORM: none; COLOR: rgb(0,0,0); TEXT-INDENT: 0px; WHITE-SPACE: normal; LETTER-SPACING: normal; BORDER-COLLAPSE: separate; orphans: 2; widows: 2; webkit-border-horizontal-spacing: 0px; webkit-border-vertical-spacing: 0px; webkit-text-decorations-in-effect: none; webkit-text-size-adjust: auto; webkit-text-stroke-width: 0px"><span class="Apple-style-span" style="FONT-SIZE: 14px; LINE-HEIGHT: 24px; FONT-FAMILY: 宋体; TEXT-ALIGN: left; webkit-border-horizontal-spacing: 2px; webkit-border-vertical-spacing: 2px"><span class="Apple-style-span" style="WORD-SPACING: 0px; FONT: medium="medium"'Times New="New"Roman'; TEXT-TRANSFORM: none; COLOR: rgb(0,0,0); TEXT-INDENT: 0px; WHITE-SPACE: normal; LETTER-SPACING: normal; BORDER-COLLAPSE: separate; orphans: 2; widows: 2; webkit-border-horizontal-spacing: 0px; webkit-border-vertical-spacing: 0px; webkit-text-decorations-in-effect: none; webkit-text-size-adjust: auto; webkit-text-stroke-width: 0px"><span class="Apple-style-span" style="FONT-SIZE: 14px; LINE-HEIGHT: 24px; FONT-FAMILY: 宋体; TEXT-ALIGN: left; webkit-border-horizontal-spacing: 2px; webkit-border-vertical-spacing: 2px"><img id="item_thumbnail_img_0" style="DISPLAY: block; MARGIN: 10px; WIDTH: 115px; HEIGHT: 91px" height="91"src="http://img163.poco.cn/mypoco/myphoto/20101121/16/55951666201011211613203653768637687_000_165.jpg" width="115"/></span></span></span></span></span></span>
<br><span class="Apple-style-span" style="WORD-SPACING: 0px; FONT: medium="medium"'Times New="New"Roman'; TEXT-TRANSFORM: none; COLOR: rgb(0,0,0); TEXT-INDENT: 0px; WHITE-SPACE: normal; LETTER-SPACING: normal; BORDER-COLLAPSE: separate; orphans: 2; widows: 2; webkit-border-horizontal-spacing: 0px; webkit-border-vertical-spacing: 0px; webkit-text-decorations-in-effect: none; webkit-text-size-adjust: auto; webkit-text-stroke-width: 0px"><span class="Apple-style-span" style="FONT-SIZE: 14px; LINE-HEIGHT: 24px; FONT-FAMILY: 宋体; TEXT-ALIGN: left; webkit-border-horizontal-spacing: 2px; webkit-border-vertical-spacing: 2px"><span class="Apple-style-span" style="WORD-SPACING: 0px; FONT: medium="medium"'Times New="New"Roman'; TEXT-TRANSFORM: none; COLOR: rgb(0,0,0); TEXT-INDENT: 0px; WHITE-SPACE: normal; LETTER-SPACING: normal; BORDER-COLLAPSE: separate; orphans: 2; widows: 2; webkit-border-horizontal-spacing: 0px; webkit-border-vertical-spacing: 0px; webkit-text-decorations-in-effect: none; webkit-text-size-adjust: auto; webkit-text-stroke-width: 0px"><span class="Apple-style-span" style="FONT-SIZE: 14px; LINE-HEIGHT: 24px; FONT-FAMILY: 宋体; TEXT-ALIGN: left; webkit-border-horizontal-spacing: 2px; webkit-border-vertical-spacing: 2px"><span class="Apple-style-span" style="WORD-SPACING: 0px; FONT: medium="medium"'Times New="New"Roman'; TEXT-TRANSFORM: none; COLOR: rgb(0,0,0); TEXT-INDENT: 0px; WHITE-SPACE: normal; LETTER-SPACING: normal; BORDER-COLLAPSE: separate; orphans: 2; widows: 2; webkit-border-horizontal-spacing: 0px; webkit-border-vertical-spacing: 0px; webkit-text-decorations-in-effect: none; webkit-text-size-adjust: auto; webkit-text-stroke-width: 0px"><span class="Apple-style-span" style="FONT-SIZE: 14px; LINE-HEIGHT: 24px; FONT-FAMILY: 宋体; TEXT-ALIGN: left; webkit-border-horizontal-spacing: 2px; webkit-border-vertical-spacing: 2px"></span></span></span></span></span></span> 写到一个帖子就可以了 <div class="quote"><b>以下是引用<i>妇科主任</i>在2010-11-21 16:36:00的发言：</b><br/>写到一个帖子就可以了 </div>
<br>发不完，这是编辑的第二遍，崩溃.. 肱三、背阔。我的痛啊！ 俺年纪大了，怎么练也没用了 <br>学习了！最近在想怎么把啤酒肚减一下 练三头 把肌肉拉伤的路过 <div class="quote"><b>以下是引用<i>向前</i>在2010-11-21 17:06:00的发言：</b><br/>
<br>学习了！最近在想怎么把啤酒肚减一下</div>
<br>多多做有氧运动，减脂做有氧，增肌做无氧（器械训练），最好两者相结合，这样效果最好。 又学习到了 不能长期坚持
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