[分享]肩部肌群的锻炼
<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、立正推举<span class="Apple-converted-space"> </span><br/></strong><br/>A．重点锻炼部位：主要是三角肌和肱三头肌，其次是胸大肌，斜方肌和背部。<span class="Apple-converted-space"> </span><br/><br/>B．开始位置：两手握住横杠，间距与肩同宽，把杠铃提起至肩上，掌心向上。<span class="Apple-converted-space"> </span><br/><br/>C、动作过程：把杠铃贴脸向上推起至两臂伸直在头顶上方。然后，慢慢循原路放下至肩上。再重复做。<span class="Apple-converted-space"> </span><br/><br/>D、训练要点：上推时，上体不要后仰。最好是在腰围上束上举重护腰皮带来练。另外不要在推举时憋住气 。</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_9" style="DISPLAY: block; MARGIN: 10px; WIDTH: 104px; HEIGHT: 95px" height="95" src="http://img208.poco.cn/mypoco/myphoto/20101121/18/55951666201011211802052178031008290_009_165.jpg" width="104"/></span></span>
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<br><strong>二、</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>哑铃推举<span class="Apple-converted-space"> </span><br/><br/></strong>A.重点锻炼部位：这个动作是锻炼躯干上部的大肌肉群。例如：三角肌、斜方肌、上胸肌、肱三头肌、和上背肌群。 <span class="Apple-converted-space"> </span><br/><br/>B.开始位置：双手持铃握于头部两侧 <span class="Apple-converted-space"> </span><br/><br/>C.动作过程：两手垂直方向把哑铃推起至两臂伸直。然后再慢慢放下至起始位置。<span class="Apple-converted-space"> </span><br/><br/>D.训练要点：哑铃握法比杠铃有很大的自由度。</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"></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: 119px; HEIGHT: 97px" height="97" src="http://img208.poco.cn/mypoco/myphoto/20101121/18/55951666201011211802052178031008290_008_165.jpg" width="119"/></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">三、</font>颈后推举<span class="Apple-converted-space"> </span><br/></strong><br/>A.重点锻炼部位：这个动作是锻炼躯干上部的大肌肉群。例如：三角肌、斜方肌、上胸肌、肱三头肌、和上背肌群。 <span class="Apple-converted-space"> </span><br/><br/>B.开始位置：把横杆置于颈后肩上。 <span class="Apple-converted-space"> </span><br/><br/>C.动作过程：两手握距比肩稍宽，把杠铃推起至两臂伸直。然后再慢慢放下至颈后肩上。<span class="Apple-converted-space"> </span><br/><br/>D.训练要点：如果定期改变两手间的握距，就可锻炼到不同的部位的肌肉。宽握对锻炼三角肌较有利，窄握则集中锻炼肱三头肌。</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: 117px; HEIGHT: 90px" height="90" src="http://img208.poco.cn/mypoco/myphoto/20101121/18/55951666201011211802052178031008290_007_165.jpg" width="117"/></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>俯立侧平举<span class="Apple-converted-space"> </span><br/><br/></strong>A．重点锻炼部位：三角肌后束和上背肌群。<span class="Apple-converted-space"> </span><br/><br/>B．开始位置：两脚分开站立同肩宽，两手掌心相对持哑铃，上体向前屈体至与地面平行，两腿稍屈，使下背部没有拉紧感。<span class="Apple-converted-space"> </span><br/><br/>C．动作过程：两手持铃向两侧举起，直至上臂与背部平行（或略为超过），稍停，然后放下哑铃还原。重复做。<span class="Apple-converted-space"> </span><br/><br/>D．训练要点：如果在持铃向两侧举起时，使肘和腕部稍微弯屈，你会感到能使三角肌群获到更好的收缩。在整个动作过程中，思想要集中在收缩的肌肉群上。</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: 112px; HEIGHT: 92px" height="92" src="http://img208.poco.cn/mypoco/myphoto/20101121/18/55951666201011211802052178031008290_006_165.jpg" width="112"/></span></span>
[此贴子已经被作者于2010-11-21 21:57:21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、侧平举<span class="Apple-converted-space"> </span><br/><br/></strong>A．重点锻炼部位：三角肌外侧中束部位。<span class="Apple-converted-space"> </span><br/><br/>B．开始位置：自然站立，两手各持哑铃下垂体前，两肘部稍弯屈，拳眼向前。<span class="Apple-converted-space"> </span><br/><br/>C．动作过程：两手持铃同时向两侧举起，直到举起至与头部齐高位置。然后，慢慢地循原路落下回原位，再重复做。<span class="Apple-converted-space"> </span><br/><br/>D．训练要点：在持铃提起和放下过程中，使肘和腕部始终稍微弯屈，对三角肌的收缩更为有效。当哑铃向两侧提起时，同时使手腕向上转起至比大姆指稍高些，直到提起至 最高位置。哑铃落下时，手腕再转回。</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_5" style="DISPLAY: block; MARGIN: 10px; WIDTH: 113px; HEIGHT: 96px" height="96"src="http://img208.poco.cn/mypoco/myphoto/20101121/18/55951666201011211802052178031008290_005_165.jpg" width="113"/></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>立正划船<span class="Apple-converted-space"> </span><br/></strong><br/>A．重点锻炼部位：三角肌和斜方肌，其次是肱二头肌和前臂。<span class="Apple-converted-space"> </span><br/><br/>B．开始位置：自然站立，手背向前握住横杠中间，间距6英时，两臂下垂腿前。<span class="Apple-converted-space"> </span><br/><br/>C．动作过程：持铃慢慢贴身提起，两肘上提始终处于握手上方．直到上拉至接近颈前水平位，稍停。然后，循原路慢慢贴身放下至下垂于腿前。重复做。<span class="Apple-converted-space"> </span><br/><br/>D．训练要点：每次放下杠铃要慢些，上提时要比放下时还要慢些，这样训练效果会更好。</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; 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: 111px; HEIGHT: 95px" height="95"src="http://img208.poco.cn/mypoco/myphoto/20101121/18/55951666201011211802052178031008290_004_165.jpg" width="111"/></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>前平举（用哑铃或杠铃）<span class="Apple-converted-space"> </span><br/><br/></strong>A．重点锻炼部位：上胸部和三角肌前束。<span class="Apple-converted-space"> </span><br/><br/>B．开始位置，自然站立，两手各持亚铃或持杠铃下垂于腿前。<span class="Apple-converted-space"> </span><br/><br/>C．动作过程：把哑铃或杠铃向前上方举起（肘部稍屈），直至与视线平行高度。然后，慢慢放下还原，重复做。<span class="Apple-converted-space"> </span><br/><br/>D．训练要点：如果采用哑铃时，以拳眼向前，持铃于体前上举。这种方法是单独集中锻炼三角肌前束。</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: 112px; HEIGHT: 94px" height="94"src="http://img208.poco.cn/mypoco/myphoto/20101121/18/55951666201011211802052178031008290_003_165.jpg" width="112"/></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>八、耸肩<span class="Apple-converted-space"> </span><br/><br/></strong>A.重点锻炼部位：肩侧斜方肌、颈肌和上背肌群。<span class="Apple-converted-space"> </span><br/><br/>B.开始位置：自然站立，两手背向前，持杠铃或哑铃，下垂在腿前。<span class="Apple-converted-space"> </span><br/><br/>C.动作过程:两肩同时向上耸起，使肩峰尽量触及耳朵，然后在这个顶点位置上慢慢地使两肩向后转，再慢慢由后向下转至两臂下垂的原位。重复做。在耸肩过程中，不要曲肘。<span class="Apple-converted-space"> </span><br/><br/>D:训练要点：如果你使手腕稍屈，并使两肘尖向外转，这对肩侧斜方肌的收缩效果更有效些</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: 97px" height="97"src="http://img208.poco.cn/mypoco/myphoto/20101121/18/55951666201011211802052178031008290_002_165.jpg" width="117"/></span></span> <br><strong>九、</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; 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>绳索俯立侧平举</strong><span class="Apple-converted-space"> </span><br/><br/>A．重点锻炼部位：三角肌后束和上背肌群。<span class="Apple-converted-space"> </span><br/><br/>B．开始位置：两脚分开站立同肩宽，两手掌心相对握住拉力器把柄，上体向前屈体至与地面平行，两腿稍屈，使下背部没有拉紧感。<span class="Apple-converted-space"> </span><br/><br/>C．动作过程：两手持柄向两侧举起，直至上臂与背部平行（或略为超过），稍停，然后放下把柄还原。重复做。<span class="Apple-converted-space"> </span><br/><br/>D．训练要点：因拉力器的阻力在动作过程中始终存在，所以对三角肌的刺激很明显。</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: 115px; HEIGHT: 93px" height="93"src="http://img208.poco.cn/mypoco/myphoto/20101121/18/55951666201011211802052178031008290_001_165.jpg" width="115"/></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">十、</font>绳索侧平举<span class="Apple-converted-space"> </span><br/></strong><br/>A．重点锻炼部位：三角肌外侧中束部位。<span class="Apple-converted-space"> </span><br/><br/>B．开始位置：自然站立，单手持把柄下垂体前，两肘部稍弯屈，拳眼向前。<span class="Apple-converted-space"> </span><br/><br/>C．动作过程：两手持柄同时向两侧举起，直到举起至与头部齐高位置。然后，慢慢地循原路落下回原位，再重复做。<span class="Apple-converted-space"> </span><br/><br/>D．训练要点：因拉力器的阻力在动作过程中始终存在，所以对三角肌的刺激很明显。</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: 113px; HEIGHT: 86px" height="86"src="http://img208.poco.cn/mypoco/myphoto/20101121/18/55951666201011211802052178031008290_000_165.jpg" width="113"/></span></span> 很系统的练习 以前别的地方看到过 图文并茂 我连哑铃都买不起 怎么锻炼啊 <div class="quote"><b>以下是引用<i>力定千钧</i>在2010-11-22 16:15:00的发言：</b><br/><img title="dvubb" alt="图片点击可在新窗口打开查看" src="http://www.mayi.sg/images/emot/em17.gif" onload="imgresize(this);" align="middle" border="0"/>我连哑铃都买不起 怎么锻炼啊 </div>
<br>弄两块水泥砖！ 学习到了！！ 这肌肉练的，我要努力达到这种水平 练好的，就天天穿背心出去 练好就光膀子出去 很详细！！！
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