哑铃训练（Dumbbell training）.doc

哑铃训练（Dumbbell training） Dumbbell training.Txt , you are my devil, were closer to you, is far away from the buddha...... Junior high school physical education teacher said: who dares to wear my skirt in class, just punish her upside down.. Dumbbell Press A. key exercise areas: pectoralis major, deltoid muscle and triceps muscle. B. start position: supine on a flat bench press bench, feet flat on the floor. Two hold your palms straight up and hold the dumbbells. C. process: make two straight arm on both sides to open arms, slowly bend, dumbbell straight down, fell to the lowest point, namely do push action on when expiratory. Then push up to the open position and repeat. D. training points: dont put back and hips arched or suffocating, it will make the muscles lose control, is dangerous. Incline dumbbell press A. focuses on the upper part of the pectoralis major, followed by the anterior deltoid and triceps brachii. B. start position: supine on the inclined angle of 35-45 degrees bench press bench. C. movement: stretch your arms and hold dumbbells at the top of your shoulders. Breathe down to the top of the chest (near the clavicle). Fell to the lowest point, namely do push action on when expiratory. D. training points: the exercise process focuses on the pectoralis major and keeps the chest tense. The triceps serves as a secondary supplementary force. Dumbbell bench fly A. key exercise areas: pectoralis major and deltoid muscle. B. start position: supine on a flat bench press bench, hands holding dumbbells, palms relative to push, arms straight, support in the upper part of the chest. C. movement: two, holding dumbbells parallel to both sides of the fall, elbows bent slightly, dumbbells down to the chest feel on both sides of the muscles have a full sense of tension, and the upper arm down to below the shoulder level. When the dumbbell falls, breathe deeply. Hold the bell and return to your original position as you exhale. D. training points: if the dumbbell falls to