There is always someone keeping working out (part 35)(Original) /总有一个比你忙,比你穷,比你老的人在健身(三十五)

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Dear Steemians,

This Tuesday I practiced the back muscles, which is the first time I have done this. Generally speaking, the first recovery is like a torture for me. In our daily life, we seldom practice and use back muscles even deltoid muscles. As a result, at the beginning of exercise is very difficult, and we need stick to it! Today, I want to talk about the two acts for practicing back muscles, which can be considered Golden Acts. Anyone who knows a lot about fitness will never give up these two acts. If you keep practicing this part for a long time, your back muscles will never be bad!

这周二的时候我练习了背部肌肉,这也是我这段时间以来第一次练背,通常初次恢复都对我来说都是折磨。背部肌肉应该是平时生活中运用较少的肌肉群,甚至少于三角肌,所以锻炼起来刚开始是很吃力的,大家一定要坚持下去!今天要讲的两个关于背部肌肉的练习动作算得上黄金动作,再厉害的大神也是离不开这两个动作滴~长期做这两个动作,你的背肌绝不会差劲!


1.助力引体向上机

引体向上大家都很熟悉吧,在学校里也许你经常会做,但许多人会以为它是专门锻炼肱二头肌的,其实引体向上常用于练背。不少人苦恼于辅助肌肉不给力,想练背但肱二头肌和小臂吃不消,那么健身房的助力机就解决这个问题。初练背肌通常是通过多次数轻重量的方式打基础,这就意味着做这个动作时尽量每组完成至少十个,则辅助重量(调得越重做起来越轻松)要调到合适的位置。此动作需要注意的是:a.可以把辅助重量调至很大的位置,作为热身;b.向上发力时挺起胸口,双肘有意识地向两肋靠拢;c.不要用身体借力向上冲,哪怕加重辅助重量,保持动作标准!

一共做6组,每组完成10左右,最后一组做到力竭。


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2.俯身杠铃划船

这是我接触练背以来第一个使用的动作,一直保留到现在,因为它确实很有效地刺激背阔肌。如果是第一次尝试这个动作,建议使用空杠铃,先规范动作,再提升重量。这个动作需要注意的有:a.双脚分开略比肩宽,上半身微微向前倾斜,臀部抬高;b.完成划船动作时,双肘尽量向内侧方向发力;c.整个动作都尽量放慢,让背阔肌受到充分刺激;d.保持有节奏的呼吸,用力时吐气,放下时吸气。(本动作配图是我在练完之后拍的,所以当时已经力竭,实际上在练习时手肘还需再抬高一些)

选择重量应从轻至重,一共完成6组,每组尽量做,最后一组做到力竭。


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其实我一直都希望有杰森斯坦森一样的背肌,个人认为他的身材帅特别完美,还没有尝试练背的朋友可以体验一下!


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(一)
33how to train the middle deltoid in gym 如何在健身房练习三角肌中束
34how to train your legs effectively in gym 如何在健身房练习腿部肌肉(二)
35how to train the back muscles in gym 如何在健身房练习背部肌肉(一)

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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