[分享]胸部肌群的锻炼
<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: 2; widows: orphans: 0px; webkit-border-vertical-spacing: webkit-border-horizontal-spacing: 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、杠铃仰卧推举<span class="Apple-converted-space"> </span><br/></strong><br/>A.重点锻炼部位：胸大肌、三角肌和肱三头肌。绝大多数的冠军健美运动员把仰握推举作为锻炼上身最好的动作。<span class="Apple-converted-space"> </span><br/><br/>B.开始位置：仰卧在平的卧推凳上，两脚平踏在地上。两手掌向上握住横杠，两手间距比肩稍为宽些，两臂伸直支撑住杠铃位于胸的上部。<span class="Apple-converted-space"> </span><br/><br/>C.动作过程：使两直臂向两侧张开，两臂慢慢弯屈，杠铃垂直落下，直至横杠接触到胸部（大约接近乳头线上方）。然后向上推起至开设位置，重复坐。<span class="Apple-converted-space"> </span><br/><br/>D.训练要点：不要把背和臀部拱起或憋气，这样会使肌肉失去控制，是危险的。</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: 2; widows: orphans: 0px; webkit-border-vertical-spacing: webkit-border-horizontal-spacing: 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: 90px" height="90" src="http://img208.poco.cn/mypoco/myphoto/20101121/17/55951666201011211749083764609324295_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: 2; widows: orphans: 0px; webkit-border-vertical-spacing: webkit-border-horizontal-spacing: 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>哑铃卧推</strong> <span class="Apple-converted-space"> </span><br/><br/>A.重点锻炼部位：胸大肌、三角肌和肱三头肌。<span class="Apple-converted-space"> </span><br/><br/>B.开始位置：仰卧在平的卧推凳上，两脚平踏在地上。两手掌向上伸直握住哑铃。<span class="Apple-converted-space"> </span><br/><br/>C.动作过程：使两直臂向两侧张开，两臂慢慢弯屈，哑铃垂直落下，下降至最低处时，即做上推动作，上推时呼气。然后向上推起至开设位置，重复坐。<span class="Apple-converted-space"> </span><br/><br/>D.训练要点：不要把背和臀部拱起或憋气，这样会使肌肉失去控制，是危险的</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: 2; widows: orphans: 0px; webkit-border-vertical-spacing: webkit-border-horizontal-spacing: 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: 118px; HEIGHT: 95px" height="95" src="http://img208.poco.cn/mypoco/myphoto/20101121/17/55951666201011211749083764609324295_007_165.jpg" width="118"/></span></span>
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<br><strong>三、</strong><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: 2; widows: orphans: 0px; webkit-border-vertical-spacing: webkit-border-horizontal-spacing: 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>双杠双臂屈伸<span class="Apple-converted-space"> </span><br/><br/></strong>A、重点锻炼部位：主要是胸大肌下部，其次是肱三头肌和三角肌。<span class="Apple-converted-space"> </span><br/><br/>B、开始位置：双杆间距最好宽于肩，双手握杠成直臂支撑、挺胸、收腹，两腿伸直并拢放松呈下垂状。<span class="Apple-converted-space"> </span><br/><br/>C、动作过程：呼气，屈肘弯臂，身体下降，直至两臂弯曲降低到最低位置时，头部应向前引，两肘外展，使胸大肌充分拉长伸展。随即吸气，以胸大肌突然收缩力撑两臂，使身体上升直至两臂完全伸直；当上臂超过杆水平位置时，臀部稍向后缩，躯干呈“低头含胸”的姿势。两臂伸直时，胸大肌处于彻底收紧状态。重复练习。<span class="Apple-converted-space"> </span><br/><br/>D、训练要点：动作要缓慢进行，不要借身体的振摆助力完成动作；撑起时速度要快、挺胸、抬头、收腹、不耸肩；为加大训练强度可在腰间负重练习。</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: 2; widows: orphans: 0px; webkit-border-vertical-spacing: webkit-border-horizontal-spacing: 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_6" style="DISPLAY: block; MARGIN: 10px; WIDTH: 98px; HEIGHT: 97px" height="97" src="http://img208.poco.cn/mypoco/myphoto/20101121/17/55951666201011211749083764609324295_006_165.jpg" width="98"/></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: 2; widows: orphans: 0px; webkit-border-vertical-spacing: webkit-border-horizontal-spacing: 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">四、</font>上斜杠铃卧推<span class="Apple-converted-space"> </span><br/><br/></strong>A.重点锻炼部位：胸大肌上部，其次是三角肌前束和肱三头肌。<span class="Apple-converted-space"> </span><br/><br/>B.开始位置：仰卧在上斜角度为35-45度的卧推凳上。<span class="Apple-converted-space"> </span><br/><br/>C.动作过程：两手间距比肩稍为宽些，两臂伸直支撑住杠铃位于肩的上部。放下至胸部上方（接近锁骨处）时吸气。当横杠一接触胸部时，即做上推动作，上推时呼气。<span class="Apple-converted-space"> </span><br/><br/>D.训练要点：一般都采用较宽的握距，横杠放下在锁骨处，这种方法使胸部肌肉更用得上力.</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: 2; widows: orphans: 0px; webkit-border-vertical-spacing: webkit-border-horizontal-spacing: 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: 117px; HEIGHT: 92px" height="92" src="http://img208.poco.cn/mypoco/myphoto/20101121/17/55951666201011211749083764609324295_005_165.jpg" width="117"/></span></span>
[此贴子已经被作者于2010-11-21 21:55:54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; webkit-border-horizontal-spacing: 0px; webkit-border-vertical-spacing: 0px; orphans: 2; widows: 2; 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、上斜哑铃卧推<span class="Apple-converted-space"> </span><br/></strong><br/>A.重点锻炼部位：胸大肌上部，其次是三角肌前束和肱三头肌。<span class="Apple-converted-space"> </span><br/><br/>B.开始位置：仰卧在上斜角度为35-45度的卧推凳上。<span class="Apple-converted-space"> </span><br/><br/>C.动作过程：两臂伸直持哑铃位于肩的上部。放下至胸部上方（接近锁骨处）时吸气。下降至最低处时，即做上推动作，上推时呼气。<span class="Apple-converted-space"> </span><br/><br/>D.训练要点：练习过程将主要力量集中在胸大肌上，使胸肌始终处于紧张状态。肱三头肌作为次要的补充力量。</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; webkit-border-horizontal-spacing: 0px; webkit-border-vertical-spacing: 0px; orphans: 2; widows: 2; 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: 117px; HEIGHT: 88px" height="88"src="http://img208.poco.cn/mypoco/myphoto/20101121/17/55951666201011211749083764609324295_004_165.jpg" width="117"/></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; webkit-border-horizontal-spacing: 0px; webkit-border-vertical-spacing: 0px; orphans: 2; widows: 2; 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><font face="Verdana">六、</font>平卧哑铃飞鸟<span class="Apple-converted-space"> </span><br/></strong><br/>A.重点锻炼部位：胸大肌和三角肌。<span class="Apple-converted-space"> </span><br/><br/>B.开始位置：仰卧在平的卧推凳上，两手各持哑铃，掌心相对，推起至两臂伸直，支撑在胸部上方。<span class="Apple-converted-space"> </span><br/><br/>C.动作过程：两手持哑铃平行地向两侧落下，手肘稍微弯屈，哑铃落下至感到胸部两侧肌肉有充分的拉伸感，并使上臂落下至低于肩部水平线。当哑铃落下时，要深深吸气。持铃循原路举起回原位时呼气。<span class="Apple-converted-space"> </span><br/><br/>D.训练要点：如果哑铃向两侧落下时，两臂如呈伸直状态，胸部肌肉便很难得到拉伸和肌肉收缩的感觉。</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; webkit-border-horizontal-spacing: 0px; webkit-border-vertical-spacing: 0px; orphans: 2; widows: 2; 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: 116px; HEIGHT: 95px" height="95"src="http://img208.poco.cn/mypoco/myphoto/20101121/17/55951666201011211749083764609324295_003_165.jpg" width="116"/></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; webkit-border-horizontal-spacing: 0px; webkit-border-vertical-spacing: 0px; orphans: 2; widows: 2; 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><font face="Verdana">七、</font>上斜哑铃飞鸟<span class="Apple-converted-space"> </span><br/></strong><br/>A.重点锻炼部位：上胸和三角肌。<span class="Apple-converted-space"> </span><br/><br/>B.开始位置：仰卧在斜的卧推凳上，两手各持哑铃，掌心相对，推起至两臂伸直。<span class="Apple-converted-space"> </span><br/><br/>C.动作过程：两手持哑铃平行地向两侧落下，手肘稍微弯屈，哑铃落下至感到胸部两侧肌肉有充分的拉伸感。当哑铃落下时，要深深吸气。持铃循原路举起回原位时呼气。<span class="Apple-converted-space"> </span><br/><br/>D.训练要点：如果哑铃向两侧落下时，两臂如呈伸直状态，胸部肌肉便很难得到拉伸和肌肉收缩的感觉。</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; webkit-border-horizontal-spacing: 0px; webkit-border-vertical-spacing: 0px; orphans: 2; widows: 2; 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: 117px; HEIGHT: 89px" height="89"src="http://img208.poco.cn/mypoco/myphoto/20101121/17/55951666201011211749083764609324295_002_165.jpg" width="117"/></span></span>
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<br> <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; webkit-border-horizontal-spacing: 0px; webkit-border-vertical-spacing: 0px; orphans: 2; widows: 2; 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、站姿双臂侧下拉夹胸 <span class="Apple-converted-space"> </span><br/></strong><br/>A、重点锻炼部位：主要健美胸大肌和三角肌。握把相碰的位置高，健美的是上胸部；握把的位置在中部或下部，健美的是中胸部或下胸部肌群。<span class="Apple-converted-space"> </span><br/><br/>B、开始位置：两脚开立，与肩同宽，身体站在拉力器的下方，两臂侧上举，肘关节稍微弯曲，两手心向下分别握住拉力器的各一端把柄。重心方向应该由上向下成45度角。（不小于30度角）。<span class="Apple-converted-space"> </span><br/><br/>C、动作过程：吸气，上体稍前倾，两臂由上往下斜线用力夹至胸前呈交叉状，直至两拉力器把柄相碰。稍停2-4秒，然后再呼气，缓慢还原。重复练习。<span class="Apple-converted-space"> </span><br/><br/>D、训练要点：上体始终保持稍前倾，不准前后摆动助力；要充分伸展胸肌，动作需缓慢而有节奏地进行；完成动作时两臂均衡用力，防止猛拉或突然性还原动作。</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; webkit-border-horizontal-spacing: 0px; webkit-border-vertical-spacing: 0px; orphans: 2; widows: 2; 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: 113px; HEIGHT: 96px" height="96"src="http://img208.poco.cn/mypoco/myphoto/20101121/17/55951666201011211749083764609324295_001_165.jpg" width="113"/></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; webkit-border-horizontal-spacing: 0px; webkit-border-vertical-spacing: 0px; orphans: 2; widows: 2; 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; webkit-border-horizontal-spacing: 0px; webkit-border-vertical-spacing: 0px; orphans: 2; widows: 2; 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、坐姿屈臂夹胸 <span class="Apple-converted-space"> </span><br/></strong><br/>A、重点锻炼部位：胸大肌和肩部三角肌群<span class="Apple-converted-space"> </span><br/><br/>B、开始位置：坐在蝴蝶训练器固定椅上，收腹、挺胸、紧腰，上身直立，两小臂放在小臂阻力器的护垫上，小臂与地面保持垂直，上臂与地面平行。<span class="Apple-converted-space"> </span><br/><br/>C、动作过程：吸气，两臂同时用力向中间夹胸，使两个相分离的阻力器尽可能触到一起，稍停2-3秒，然后呼气，缓慢还原。<span class="Apple-converted-space"> </span><br/><br/>D、训练要点：注意动作完成要圆滑、从容，防止突然性猛夹动作。</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; webkit-border-horizontal-spacing: 0px; webkit-border-vertical-spacing: 0px; orphans: 2; widows: 2; 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: 114px; HEIGHT: 94px" height="94"src="http://img208.poco.cn/mypoco/myphoto/20101121/17/55951666201011211749083764609324295_000_165.jpg" width="114"/></span></span>
<br> <br><font style="BACKGROUND-COLOR: #ffffff" face="Verdana">这个真的可以放到一个帖子里</font>
<br><font style="BACKGROUND-COLOR: #ffffff" face="Verdana"></font>
<br>健美百度贴吧：
<br><font style="BACKGROUND-COLOR: #ffffff" face="Verdana"><a href="http://tieba.baidu.com/f?kz=472454303">http://tieba.baidu.com/f?kz=472454303</a> </font> <br>这个很有用 <br>额。。。前段时间已经锻炼受伤了 停了好长时间 <div class="quote"><b>以下是引用<i>妇科主任</i>在2010-11-21 18:12:00的发言：</b><br/>
<br><font style="BACKGROUND-COLOR: #ffffff" face="Verdana">这个真的可以放到一个帖子里</font>
<br><font style="BACKGROUND-COLOR: #ffffff" face="Verdana"></font>
<br>健美百度贴吧：
<br><font style="BACKGROUND-COLOR: #ffffff" face="Verdana"><a href="http://tieba.baidu.com/f?kz=472454303" target="_blank">http://tieba.baidu.com/f?kz=472454303</a> </font></div>
<br>不错，可以这样，那不是算外链啊，整理一下再发到坛子里这样会不会更好些 有空了好好的练练 <br>这个很有用 方法都知道，关键是坚持，一般人坚持不了的，再就是吃也就是营养要跟上，休息要好。三分练七分吃. 很有用~~有示意图 我要胸肌 我要胸肌 <br>坚持才能练出肌肉来 学习到了，不过我觉得我很难坚持下来 很详细，顶！！！
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