There is always someone keeping working out (part 36)(Original) /总有一个比你忙,比你穷,比你老的人在健身(三十六)

IMG_4534.PNG

Dear Steemians,

How are you doing today?Now, I'm here to work out with you. Last time, I introduced pull-up and barbell bent-over row, which are used to practice our back. And this time I'll continue to share more acts for back exercise. Compared with ever, these two acts have one thing in common. That is to say, they are aimed at stimulating most of the target muscles. The last two actions introduced before are mainly to enhance the strength and thickness of our muscles. These four acts can be considered as the whole content for back exercise.

大家好, @mrpointp又来带你们健身了。上回说到引体向上和杠铃俯身划船这两个练背动作,本章节延续上一次的动作,所以今天为大家带来的两个动作也是练背的哟。不过,相对上回的动作,这两个动作有一个共同点,那就是刺激目标肌肉的面积更大。而上次的两个动作主要是为了增强肌肉力量与厚度,所以这四个动作应该作为一次练背的全部内容,各有其用!


1.坐姿下拉

其实这个器械和引体向上辅助机有点相似,区别就在于前者将绳索下拉,后者是利用身体的重量刺激肌肉。而坐姿下拉的好处在于更具有灵活性,能更大面积的伸展达到刺激肌肉的目的。这个动作需要注意的有:a.将绳杆握在手中面向器械坐下,上半身伸直并略向后倾斜;b.尽量保持身体的位置,不要因为手臂的运动而晃动;c.手臂向下用力时,有意识地讲手肘向两肋靠近;d.挺起胸口,收紧肩胛。

此动作共完成5组,刚接触这个动作可以不必增加重量,每组尽量完成次数,最后一组做到力竭。


C4727F84AEAEEF1F9065C2D5502DE5F9.jpg

72469ABA092E9E9389D5B0D98D1E69E9.jpg


2.单手俯身哑铃划船

这个动作是较为便捷的练背动作,只需一只哑铃即可。在初期练背的朋友们,几乎都会选择这单手俯身哑铃划船,因为不论从力量还是规范上来说都较容易掌握。简单地说,这个动作和杠铃俯身划船很像,区别在于单手与双手,而单手的好处在于能将手肘拉到更高位置,更深地刺激了背阔肌。此动作需要注意的事项有:a.效仿我配图中的动作,腰背尽量呈一条直线;b.进行动作时,你的肩膀始终与地面处于平行,不要随手臂的运动而倾斜,否则你可能练不到目标肌肉;c.将手肘尽量抬至你能达到的高度。

此动作可使用重量递增的方式,共完成5组,每组12-16个,最后一组做到力竭。


B0806F810C672415AACD83470A7FB698.jpg

F20FBD2F1CE32DF5A2BE8F548907252B.jpg


如果你是初次尝试练背的健身爱好者,那么本章与上一章的四个动作足以把你的背练到位,之后我还会为大家带来某些好的练背动作。练背其实很难,刚接触健身的朋友最好不要把这个重要部位忽略,因为等你拥有一定水平时再开始练背,会发现身体肌肉之间差距太大了!


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)
36how to train the back muscles in gym 如何在健身房练习背部肌肉(二)

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)

H2
H3
H4
3 columns
2 columns
1 column
16 Comments