發表於 2017-4-5 13:59:03
single arm rotation
a. Chest |
1. supine elected: thickness and thoracic sulcus of pectoralis major muscle training.
country heat dvd action: hands holding dumbbells supine stool, dumbbell shoulders, palms cize up, push the dumbbells cize to arm, pause, and then slowly reduced. Tip: the upper and lower arc, so that the pectoralis major muscle contraction and full stretch.
2. elected.jpg: the main train on the chest.
action: action essentials and supine elected difference is the same, the surface of the stool to 30 ~ 40 cize degrees angle, lay in the above.
3. prostrate birds: the main training center of the chest ditch.
action: supine bench, two hand-held dumbbells, palms relative, arms straight in natural chest, arms micro elbow to both sides of TRX Straps arc decentralization dumbbells to the lowest point, chest full stretch, muscle contraction will lift on curved arms reduction. preschool prep dvd
4. supine straight arm country heat beachbody pull: cize expansion of the chest, pectoralis major muscle, anterior serratus muscle.
action: shoulder horizontal supine stool, feet on the ground, hands clenched dumbbells at one end of the upper chest, preschool prep series collection 10 dvd boxed set the shoulders will slow down to dumbbell (fall) behind the head (feeling chest and thoracic extension), and then pulling on the limit of dumbbell reduction.
note: in order to prevent damage, the decentralization process should not be too fast.
1. recommendation: the main practice anterior bundle, beam and rear beam.
action: sitting on the side of the body, hands country heat holding dumbbells, two cubits abduction, palm forward, push the dumbbells to the highest point in an arc, pause, slow control dumbbell according to the original route (ARC) reduction. That can also core de force beachbody be done standing, arms at the same time, single arm rotation beachbody core de force can also be done.
2. lateral raise: the main practice deltoid muscle bundles.
action: two hand-held dumbbells hang in front legs, Kanken Backpack the body slightly forward, elbows slightly bent, to both sides of the lifting dumbbells to shoulder height, the deltoid muscle in the "peak contraction", pause, and then slowly restore shoulder muscle control. Can also be done one arm, arm rotation.
3. lateral raise: the main practice deltoid.
action: two hand-held dumbbells, palms, bent knees, body, arms to both sides on the move, and then control the slow reduction.
4. shrugged: core de force beachbody the main practice of trapezius muscle.
action: two hand-held dumbbells hang at the side of the body, knees slightly bent, upper body slightly forward, shoulders fully on, stop the trial acromion lobe touch, and then slowly restore control.
1. bent his arms to row: the main practice latissimus dorsi.
action: bent slightly bent, hands holding dumbbells, hanging in the body before the bottom, to the latissimus dorsi muscle contraction force pulling the dumbbell to the elbow and shoulder high or slightly
is higher than the position of the shoulder, pause, and then slowly reduced to the latissimus dorsi muscle tension control dumbbell. Note: the boat is mainly the latissimus dorsi muscle contraction stretch, not on the upper body lift, avoid leveraging.