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Old 08-04-2011, 12:10 AM   #1
hjzps1748
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Default 五种耸肩练习 打造斜方肌

这里向你介绍8种耸肩练习。这些练习将帮助你实现把斜方肌练成两座小山似的愿望,盟特新奇特厂家
忽视斜方肌是一个错误。考试到它覆盖的面积与你每隔2——3天就要狠练一次的腹肌差不多,所以你没有理由对 它置之不理。许多健美运动员把斜方肌视为肩部与颈部肌肉的连接桥梁,但这只是它作用的一小部分,斜方肌的上 端发源处是颅骨与颈椎,肌纤维从那里向下延伸到肩胛骨与锁事,形成钻石型的一片肌肉。
除了视觉效果,斜方肌几乎对任何运动项目都很重要。
它的上部主要负责耸肩动作。当你提高很重的箱子走长路时,就能体会到这部分肌肉的疲劳。中部负担类似划船的 动作,当你用力拉开一扇沉重的铁门时正是这部分肌肉在用力。下端主管肩的向下动作,比如双杠臂屈伸。对于把 杠铃上举过头,这部分肌肉也很重要。许多上肢练习会练到斜方肌的中下部,所以本文主要是针对斜方肌上部的训 练。
这里还要提一下使用助握带的问题。虽然助握带能提高你的握力,但过分依赖它会削弱你小臂的肌肉力量。因此, 最好只在做大强度练习,使用最大重量时使用助握带,光波炉厂家。这样你在加强斜方肌的同时可练到小臂肌肉。耸肩练习有很多相似之处,以下是一些适用于各种动作的技术要点 。
1、重量(杠铃、哑铃、器械等)尽量靠近身体,以免受伤,光波炉的危害应注意几点
2、练习中伸直双臂。肱二头肌总会在动作中力图参与,要尽力避免屈肘。
3、保持背与颈正直。向前探头会改变肩关节的动作方向,并增加受伤危险。
4、练习时时眼向前,而不是向下看。低头会改变脊椎的受力,光波炉官网,引起伤害。
5、保持两腿伸直。屈膝会在耸肩动作中利用蹬腿来增加惯力,削弱锻炼效果。
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