私家教练教你锻炼肌肉（A private coach teaches you to exercise your muscles）.docVIP

下载本文档

4
0
约1.2万字
约 9页
2017-09-02 发布于河南
举报
版权申诉

私家教练教你锻炼肌肉（A private coach teaches you to exercise your muscles）.doc

1、本文档共9页，可阅读全部内容。
2、原创力文档（book118）网站文档一经付费（服务费），不意味着购买了该文档的版权，仅供个人/单位学习、研究之用，不得用于商业用途，未经授权，严禁复制、发行、汇编、翻译或者网络传播等，侵权必究。
3、本站所有内容均由合作方或网友上传，本站不对文档的完整性、权威性及其观点立场正确性做任何保证或承诺！文档内容仅供研究参考，付费前请自行鉴别。如您付费，意味着您自己接受本站规则且自行承担风险，本站不退款、不进行额外附加服务；查看《如何避免下载的几个坑》。如果您已付费下载过本站文档，您可以点击这里二次下载。
4、如文档侵犯商业秘密、侵犯著作权、侵犯人身权等，请点击“版权申诉”（推荐），也可以打举报电话：400-050-0827(电话支持时间：9:00-18:30)。
5、该文档为VIP文档，如果想要下载，成为VIP会员后，下载免费。
6、成为VIP后，下载本文档将扣除1次下载权益。下载后，不支持退款、换文档。如有疑问请联系我们。
7、成为VIP后，您将拥有八大权益，权益包括：VIP文档下载权益、阅读免打扰、文档格式转换、高级专利检索、专属身份标志、高级客服、多端互通、版权登记。
8、VIP文档为合作方或网友上传，每下载1次，网站将根据用户上传文档的质量评分、类型等，对文档贡献者给予高额补贴、流量扶持。如果你也想贡献VIP文档。上传文档

私家教练教你锻炼肌肉（A private coach teaches you to exercise your muscles）

私家教练教你锻炼肌肉（A private coach teaches you to exercise your muscles） Method of training [edit this paragraph] The following exercise methods are for reference only. The specific method depends on personal circumstances. The biceps brachii The front of the arm is raised with the biceps brachii. Basic movements: 1, two arms curl, this action can stand, you can sit, positive and negative grip dumbbells, barbell, a variety of methods. Two, the upper arm must be tight tie two armpits, the use of biceps contraction force, so that the two hands bent to the chest. 2, a narrow grip chin up, but also the use of the contraction in the biceps strength to achieve the purpose of the exercise. (practice six groups, 12-15 times each group). Triceps brachii muscle The upper arm is raised with the triceps muscle. Practicing triceps makes your arm muscles clear. Basic action: 1, and hold the two movements, his face on the wide bench, hands and shoulder width grip barbell on the move, and then with the elbow as a fulcrum, slowly bend back to the top of the head, and then use the contraction of the triceps of the barbell to restore in situ. (practice six groups, 12-15 times each group). The deltoid The muscle on the shoulder is the deltoid muscle, which is divided into the anterior bundle, the middle bundle, and the posterior bundle. Basic action: 1, before the beam, holding a barbell or dumbbell in front of the body, shoulder width grip from the lift force arms straight in front, the arms and the body 90 degrees (six training group, each group of 12-15 times). 2, in the beam, holding a dumbbell in the side, his arm lift sideward from both sides to the top of the head. (practice six groups, 12-15 times each group). 3, after the beam, both hands grip barbell barbell with shoulder width, put on the back of the neck, upper arm to push up the barbell, then slowly bent arm, the barbell in the neck shoulder in situ. (practice six groups, 12-15 times each group). Abdominal muscles Lumbar muscles i