花和尚 发表于 2010-11-21 16:47

[分享]背部肌群的锻炼

<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、颈后宽握引体向上</strong><span class="Apple-converted-space">&nbsp;</span><br/><br/>A、重点锻炼部位：背阔肌和肩部肌群。&nbsp;<span class="Apple-converted-space">&nbsp;</span><br/><br/>B、开始位置：两臂悬垂在单杆上，两手宽握距，正手握紧横杆，使腰背以下部位放松，背阔肌充分伸长，两小腿弯曲抬起。&nbsp;<span class="Apple-converted-space">&nbsp;</span><br/><br/>C、动作过程：吸气，集中背阔肌的收缩力，屈臂引体上开至颈后，使之接近或触及单杠，稍停2-3秒。然后呼气，以背阔肌的收缩力量控制住，使身体慢慢下降还原。重复练习。&nbsp;<span class="Apple-converted-space">&nbsp;</span><br/><br/>D、训练要点：动作过程中身体不要前后摆动利用惯性给予助力；全身下垂时，肩胛部要放松。使背阔肌充分伸长</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"><img id="item_thumbnail_img_9" style="DISPLAY: block; MARGIN: 10px; WIDTH: 103px; HEIGHT: 91px" height="91" src="http://img208.poco.cn/mypoco/myphoto/20101121/16/55951666201011211638223623893917633_009_165.jpg" width="103"/></span></span>
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<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><font face="Verdana">二、</font>坐姿对握平拉</strong><span class="Apple-converted-space">&nbsp;</span><br/><br/>A、重点锻炼部位：背阔肌和上背肌群。&nbsp;<span class="Apple-converted-space">&nbsp;</span><br/><br/>B、开始位置：坐在垫子上，两手握住拉力机把手，上体前屈，同时屈膝，脸朝下置于两臂之间。&nbsp;<br/><br/>C、动作过程：吸气，两臂向后方拉动牵引绳，同时上体后仰，挺胸。当拉力机的把手触及胸腹部后，稍停2-3秒。然后呼气，缓慢还原。重复练习。&nbsp;<span class="Apple-converted-space">&nbsp;</span><br/><br/>D、训练要点：动作做得要完整，肌肉收缩要充分，防止猛拉或猛放动作。</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"><img id="item_thumbnail_img_8" style="DISPLAY: block; MARGIN: 10px; WIDTH: 118px; HEIGHT: 98px" height="98" src="http://img208.poco.cn/mypoco/myphoto/20101121/16/55951666201011211638223623893917633_008_165.jpg" width="118"/></span></span>
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<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><font face="Verdana">三、</font>杠铃俯立划船&nbsp;<span class="Apple-converted-space">&nbsp;</span><br/></strong><br/>A.重点锻炼部位：主要是锻炼上背部最大的肌肉群－背阔肌，其次是斜方肌、冈下肌、挺直脊柱、三角肌后束、肱二头肌和前臂部有效。&nbsp;<span class="Apple-converted-space">&nbsp;</span><br/><br/>B.开始位置：两脚开立同肩宽，上体前曲与地面平行，两膝稍驱使下&nbsp;背肌群没有拉紧感。两手掌心向内，间距同肩宽，两臂下垂伸直持铃<span class="Apple-converted-space">&nbsp;</span><br/><br/>C.动作过程:使两上臂移向两侧,横杠贴身提起,直到横杠接触上腹部&nbsp;然后慢慢放下还原，重复做。&nbsp;<span class="Apple-converted-space">&nbsp;</span><br/><br/>D:训练要点：大多数运动员在练这一动作时，采用较宽的握距，这就使不同部位的肌群受到刺激。在提铃时，应感到运用背部肌群的收缩&nbsp;力，而不是只是把重量向上提而已。</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"><img id="item_thumbnail_img_7" style="DISPLAY: block; MARGIN: 10px; WIDTH: 106px; HEIGHT: 91px" height="91" src="http://img208.poco.cn/mypoco/myphoto/20101121/16/55951666201011211638223623893917633_007_165.jpg" width="106"/></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>&nbsp;
[此贴子已经被作者于2010-11-21 21:48:31编辑过]

花和尚 发表于 2010-11-21 17:19

<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、俯卧挺身<span class="Apple-converted-space">&nbsp;</span><br/><br/></strong>A.重点锻炼部位：主要健美骶棘肌等要部肌群。<span class="Apple-converted-space">&nbsp;</span><br/><br/>B.开始位置：俯卧垫上或鞍马上，上体前屈，两足固定，两手抱头或肩负杠铃。<span class="Apple-converted-space">&nbsp;</span><br/><br/>C.动作过程：吸气，上体向前满满弯下，然后再以腰背肌肉的力量，挺身还原，还原后再自然呼吸。重复练习。&nbsp;<span class="Apple-converted-space">&nbsp;</span><br/><br/>D.训练要点：在动作过程中，腰背部必须始终挺直，不准松腰含胸弓背；上体前屈时，尽量慢些，切忌突然快速屈体，防止腰背部肌肉拉伤。</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_6" style="DISPLAY: block; MARGIN: 10px; WIDTH: 118px; HEIGHT: 95px" height="95"src="http://img208.poco.cn/mypoco/myphoto/20101121/16/55951666201011211638223623893917633_006_165.jpg" width="118"/></span></span>
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<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、站姿负重俯身弯起<span class="Apple-converted-space">&nbsp;</span><br/></strong><br/>A.重点锻炼部位：主要健美骶棘肌等要部肌群。<span class="Apple-converted-space">&nbsp;</span><br/><br/>B.开始位置：两脚持铃置于颈后肩上，挺胸、收腹、紧腰，两手必须托牢杠铃，全身直立。&nbsp;<span class="Apple-converted-space">&nbsp;</span><br/><br/>C.动作过程：吸气，上体向前满满弯下，至腰背部与地面平行为止，这时臀部应向后移，使身体重心处于脚跟后方，稍停3-4秒。再以腰背肌肉的力量，挺身起立还原，还原后再自然呼吸。重复练习。&nbsp;<span class="Apple-converted-space">&nbsp;</span><br/><br/>D.训练要点：在动作过程中，腰背部必须始终挺直，不准松腰含胸弓背；上体前屈时，尽量慢些，切忌突然快速屈体，防止腰背部肌肉拉伤。</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>&nbsp;
<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_5" style="DISPLAY: block; MARGIN: 10px; WIDTH: 115px; HEIGHT: 95px" height="95"src="http://img208.poco.cn/mypoco/myphoto/20101121/16/55951666201011211638223623893917633_005_165.jpg" width="115"/></span></span>
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<br><strong>六、</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>坐姿颈后下拉</strong>&nbsp;<span class="Apple-converted-space">&nbsp;</span><br/><br/>A.重点锻炼部位：三角肌后束、斜方肌、上背肌和上臂肌&nbsp;<span class="Apple-converted-space">&nbsp;</span><br/><br/>B.开始位置：坐在拉背练习机的固定坐位上，两手分别握住上方横杠两端的把柄。&nbsp;<span class="Apple-converted-space">&nbsp;</span><br/><br/>C.动作过程：吸气，从头上方位置垂直下拉横杠至颈后与肩平，稍停2-3秒钟。然后呼气，沿原路缓慢还原。重复做。&nbsp;<span class="Apple-converted-space">&nbsp;</span><br/><br/>D.训练要点：注意完成动作时两臂均衡用力，防止猛拉或无控制地突然还原。采用宽握距抓握把柄。也可以采用颈前下拉的方法来练习，即下拉时把横杠拉至胸脯前。</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_4" style="DISPLAY: block; MARGIN: 10px; WIDTH: 116px; HEIGHT: 97px" height="97"src="http://img208.poco.cn/mypoco/myphoto/20101121/16/55951666201011211638223623893917633_004_165.jpg" width="116"/></span></span>

花和尚 发表于 2010-11-21 17:19

<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>七、哑铃俯立划船<span class="Apple-converted-space">&nbsp;</span><br/><br/></strong>A.重点锻炼部位：上背肌群，特别是背阔肌以及上臂肱二头肌。&nbsp;<span class="Apple-converted-space">&nbsp;</span><br/><br/>B.开始位置：一腿屈膝跪在长凳上，一手扶在凳面上。另一手拳眼向前握住哑铃,下垂体侧。另一腿伸直站立，以及上体前屈至背部与地面平行。&nbsp;<span class="Apple-converted-space">&nbsp;</span><br/><br/>C.动作过程:持铃贴近腿侧向上提起至肩前或更高些，提铃上拉时，集中用背阔肌肉的收缩用力。然后循原路慢漫放下还原。重复做。一手&nbsp;练完，再换另一只手。&nbsp;<span class="Apple-converted-space">&nbsp;</span><br/><br/>D:训练要点：当哑铃提起至最高点（肩前高度）时，同时使上体稍稍&nbsp;向另一侧转体，这样会更有利于背部肌群的彻底收缩。</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: 101px; HEIGHT: 93px" height="93"src="http://img208.poco.cn/mypoco/myphoto/20101121/16/55951666201011211638223623893917633_003_165.jpg" width="101"/></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>&nbsp;
<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>&nbsp;
<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>八、坐姿颈前下拉<span class="Apple-converted-space">&nbsp;</span><br/><br/></strong>A.重点锻炼部位：三角肌前束、斜方肌、上背肌和上臂肌&nbsp;<span class="Apple-converted-space">&nbsp;</span><br/><br/>B.开始位置：坐在拉背练习机的固定坐位上，两手分别握住上方横杠两端的把柄。&nbsp;<span class="Apple-converted-space">&nbsp;</span><br/><br/>C.动作过程：吸气，从头上方位置垂直下拉横杠至胸前，稍停2-3秒钟。然后呼气，沿原路缓慢还原。重复做。&nbsp;<span class="Apple-converted-space">&nbsp;</span><br/><br/>D.训练要点：注意完成动作时两臂均衡用力，防止猛拉或无控制地突然还原。采用宽握距抓握把柄。也可以采用颈后下拉的方法来练习。</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_2" style="DISPLAY: block; MARGIN: 10px; WIDTH: 104px; HEIGHT: 98px" height="98"src="http://img208.poco.cn/mypoco/myphoto/20101121/16/55951666201011211638223623893917633_002_165.jpg" width="104"/></span></span></span></span>
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<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>九、俯立正握上拉<span class="Apple-converted-space">&nbsp;</span><br/></strong><br/>A、重点锻炼部位：背阔肌中上部肌群。&nbsp;<span class="Apple-converted-space">&nbsp;</span><br/><br/>B、开始位置：两脚分开站立在“T”形划船机上，两腿自然伸直，挺胸塌腰体前屈，两手臂伸直正握住“T”形杠把柄。&nbsp;<span class="Apple-converted-space">&nbsp;</span><br/><br/>C、动作过程：呼气，用背阔肌的收缩力量，使“T”杠提起至胸腹间，稍停2-3秒。然后呼气，持杠缓慢放下还原。&nbsp;<span class="Apple-converted-space">&nbsp;</span><br/><br/>D、训练要点：提拉“T”杠时两臂要贴近体侧，上体要始终保持挺胸，这样就有利于背阔肌的收缩。放下至两臂下垂时，两肩胛骨应放松，使背阔肌充分伸长，但“T”杠不能触地。动作过程中身体不要上下起伏借力。</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"><img id="item_thumbnail_img_1" style="DISPLAY: block; MARGIN: 10px; WIDTH: 107px; HEIGHT: 95px" height="95"src="http://img208.poco.cn/mypoco/myphoto/20101121/16/55951666201011211638223623893917633_001_165.jpg" width="107"/></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>&nbsp;

花和尚 发表于 2010-11-21 17:19

<br><strong>十、</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>颈前宽握引体向上</strong><span class="Apple-converted-space">&nbsp;</span><br/><br/>A、重点锻炼部位：背阔肌和肩部肌群。&nbsp;<span class="Apple-converted-space">&nbsp;</span><br/><br/>B、开始位置：两臂悬垂在单杆上，两手宽握距，正手握紧横杆，使腰背以下部位放松，背阔肌充分伸长，两小腿弯曲抬起。&nbsp;<span class="Apple-converted-space">&nbsp;</span><br/><br/>C、动作过程：吸气，集中背阔肌的收缩力，屈臂引体向上至颈前锁骨处，使之接近或触及单杠，稍停2-3秒。然后呼气，以背阔肌的收缩力量控制住，使身体慢慢下降还原。重复练习。&nbsp;<span class="Apple-converted-space">&nbsp;</span><br/><br/>D、训练要点：动作过程中身体不要前后摆动利用惯性给予助力；全身下垂时，肩胛部要放松。使背阔肌充分伸长。</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_0" style="DISPLAY: block; MARGIN: 10px; WIDTH: 98px; HEIGHT: 91px" height="91"src="http://img208.poco.cn/mypoco/myphoto/20101121/16/55951666201011211638223623893917633_000_165.jpg" width="98"/></span></span>
[此贴子已经被作者于2010-11-21 17:30:31编辑过]

yinbx911 发表于 2010-11-21 17:20

学习了<br/>~~~

经济小生 发表于 2010-11-21 17:28

谢谢楼主 学习了

妇科主任 发表于 2010-11-21 17:32

背部下拉+引体向上是最简单组合

江湖小小生 发表于 2010-11-22 11:24

谢谢楼主啊

花和尚 发表于 2010-11-23 00:26

<br>哈哈..只要对大家有所帮助就行了。

柯南也玩棍 发表于 2010-11-23 20:17

学习到了！！！

liuhotwei 发表于 2010-12-1 20:42

<br>好贴，练好这块肉对搏击很有帮助啊，提高出拳速度和力量，顶

prince4 发表于 2010-12-5 06:07

这样的帖我喜欢~~~~

伦敦上空的鹰 发表于 2011-2-26 22:09

<br>背部肌肉很重要

QD 发表于 2013-7-1 16:39

&nbsp;图文并茂，很详细！！
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