There is always someone keeping working out (part 32)(Original) /总有一个比你忙,比你穷,比你老的人在健身(三十二)

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Dear Steemians,

After enjoying the delicacy in Taikoo Li, it's time for exercise. Last time, I talked about the triceps exercise. I am so sorry that the pictures of this action were deleted accidentally ... but now, I will introduce this most painful part of the exercise---to train leg muscles. In fact, most of the beginners don't want to spend time practicing legs, which they think is unnecessary. Believe me! When you reach a certain level of fitness, you will find the muscles are not coordinated. Our legs are the key to keep balanced, for the regular practice of leg practice can exercise the core strength, that is to say waist and abdomen. What I would like to express is that practicing legs is really necessary, not just for good-looking. Strong leg muscles are of great help to your health!

享受完了太古里的美食,是时候该去锻炼啦!上期说到要讲解肱三头肌的练习,很抱歉,肱三头肌的部分动作图片不小心被我误删了T_T...不过呢,今天要为大家带来的是我认为练起来最痛苦的部位——腿部肌肉。其实刚刚接触健身的朋友大多数都不愿意花时间练腿,觉得这是没有必要的;但请相信我,当你健身达到一定水平时,首先你会发觉自己全身肌肉不协调,腿是支持身体平衡的关键,因为一般练腿的动作都能锻炼核心力量,也就是腰腹。我想表达的是练腿真的很有必要,不仅仅是为了好看,强健腿部肌肉对你的健康有很大的帮助!

1.热身:跑步+徒手深蹲+持械深蹲

练习腿部肌肉是非常需要热身的,因为大多数动作都要利用腰背,如果缺乏经验或者没有充足的准备很容易受伤。热身方式我推荐可以先跑步,慢跑十分钟左右,跑后补充水分并且休息。第二个热身可以先使用徒手深蹲,准备动作身体直立双脚分开比肩略宽,下蹲时大腿与地面平行即可无需太下沉,双手前平举上半身依然保持直立;注意下蹲时膝盖不要超过脚尖,腰背尽量向后牵引。徒手之后,就像是告诉身体要开始剧烈运动了,让其做好准备,那么就可以使用小重量器械深蹲了。图中我手持器械,但刚接触健身的朋友不太适合用这个热身,可以用两个轻重量的哑铃热身。

慢跑十分钟左右即可;徒手深蹲做两组,每组12个;持械深蹲做两组,每组8个。

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2.杠铃负重深蹲

这个动作就相当于练胸动作的杠铃卧推,都属于王牌动作,练腿用它是必不可少的。通常健身房里会有固定和非固定两种深蹲杠铃,前者比比较安全,但后者全靠自身掌握,所以当然效果会更好,我建议一开始就用非固定器械,哪怕刚开始用空杆深蹲也行。深蹲下半身的要点都差不多,杠铃负重深蹲区别在于多了杠铃;首先,杠铃杆应该放在你的斜方肌上,也就是肩部与脖子连接处的那块肌肉,千万不要压在颈椎上,向内收紧你的肩胛双手握住杠铃保持平稳;通常杠铃都会有柔软的保护垫,如果你还是觉得压着痛,那说明动作有问题,最好询问身边专业的人。练习这样的动作,千万不要逞能,必须有健身伙伴保护你。

杠铃负重深蹲选择从轻到重的递进方式练习,共完成4组,每组尽量做,最后一组加大重量接近力竭。

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这只是练腿的第一个动作,之后会有更多的练腿动作。练腿时请记住不要图速度,一定要调整好呼吸节奏,不要逞能。每次练完腿我都有一种全身酥软但神清气爽的感觉,时间长了你就会享受这种感觉!


If there is any question, leave a message or comment below. I will do what I can to offer help.

有任何不清楚或对于健身还有很纠结的问题,都可以问我,本人会尽力为大家提供帮助!

Chapter directory 章节目录

Chapter 章节Content 内容
1brief introduction about fitness 健身初章
2exercise for musculus triceps brachii & pectoral muscles 肱三头肌和胸肌练习
3advanced exercise for musculus tricpes brachii 肱三头肌的高级练习
4how to do pull-ups 引体向上
5warm-up and stretching exercise  热身与拉伸
6fitness plan and some precautions  健身计划与注意事项
7how to train abdominal muscles(part 1) 腹肌训练(一)
8how to train abdominal muscles(part 2) 腹肌训练(二)
9how to train abdominal muscles(part 3) 腹肌训练(三)
10how to train biceps(part 1) 肱二头肌训练(一)
11how to train biceps(part 2) 肱二头肌训练(二)
12how to train the anterior deltoid 三角肌前束练习
13how to train the middle deltoid 三角肌中束练习
14how to train the posterior deltoid 三角肌后束练习
15exercise for latissimus dorsi muscle 背阔肌练习
16elbow plank 平板支撑
17what is RM? 什么是RM值?
18running 跑步
19a healthy way to lose weight 健康的减肥方式
20rest after working out 健身后的休息
21working out for girls 女生健身
22how to increase muscles 如何增肌
23food recommended in the period of bodybuilding 健康期间饮食推荐
24the correct understanding of protein powder 蛋白粉的正确认识
25how to do deep squat 深蹲
26whether weight-bearing exercise has a bad effect on the physical growth of teenagers 负重练习对青少年成长是否有影响
27how to train the muscles of thigh 如何练习大腿肌肉
28how to train your legs 如何练习腿部肌肉(一)
29how to train your legs 如何练习腿部肌肉(二)
30how to train your pectorales 如何练习胸部肌肉(一)
31how to train your pectorales 如何练习胸部肌肉(二)
32how to train your legs effectively in gym 如何在健身房有效练习腿部肌肉

This post just represents my personal opinion. Without permission, it is strictly prohibited reproduced.
本文章仅代表个人见解及认知,如有不同意见欢迎指导; 动作配图均为本人,未经同意,禁止复制抄袭。
If you like my post, feel free to upvote, resteem and follow me @mrpointp Thanks.

(to be continued 未完待续)

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