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健身教练FITNESCOACH

魅力,在结实的肌肉上流露;活力,在魅伟的体格上跃动; 豪气,在刚劲的眉宇间飞扬;

 
 
 
 
 

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魅力,在结实的肌肉上流露,活力,在魅伟的体格上跃动。 豪气,在刚劲的眉宇间飞扬,性感,在阳刚的影像中定格。 男人,走过多少路才算是男人?男人,走过春秋,走过黄昏,我以之为荣。

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健身教练||炼就最MAN的腿  

来自型男の达人   2014-03-29 09:40:06|  分类: 健身教练 |举报 |字号 订阅

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健身教练||炼就最MAN的腿 - 健身房GYM - 健身教练BODYFITNESS
9 Action refining the legs MAN
Do not think that wearing trousers to the season , people will no longer pay attention to your legs. Shaped legs are beautiful , muscular adequacy lines are slender ...... This year, Volkswagen have sharp eyes fashionable even more severe than the absolute X-ray, you will be able to cover up a pair of pants that leg alone defects can become perfect ? NO WAY! Want to have manly charm index of 100 % of the legs , followed by Fashion Network seize the practice is king ! Bent leg curls
Exercise muscle : thigh hamstring .
Essentials : Action rhythm smooth, uniform, keep breathing smooth and relaxed in the case of the feet , with equipment to be hooked up to the maximum calf , while paying attention to the reduction in the leg down to the starting position , do not lock the knee .
Squat
Exercises muscles : gluteus maximus, erector spinae , quadriceps , calf , abs.
Tips: chest , looked up , Chen Jian , abdomen . Barbell focus should be placed on the neck trapezius , should not let the barbell down to the cervical spine. Squat arm slightly forward , backward displacement of the hips , and thighs parallel to the ground can fall to . After this time the knee should not bend can not exceed the toes, and always keep and toes at the same level .
Prone leg raise
Exercises muscles : glutes , lower back muscles.
Tips : Always keep the upper and support legs still. Hip muscles use up hard drive leg exercises trod . Tai stepped up exercises leg and arm parallel to the leg , while the lower leg and thigh should be at a 90 degree angle is appropriate. After repeated several times, legs exchange practice.
Supine straight leg bridge
Exercises muscles : glutes , lower back muscles, hamstrings , quadriceps , abs.
Essentials : Based on the supine bridge leg vigil will exercise the legs straight up to the maximum and remains stationary. Meanwhile with the buttocks, legs , waist muscle contractions and pushing the body up and down landing exercises. Remember that you should always keep the hips are not in contact with the ground. After repeated several times in the legs exchange practice.
Supine bridge
Exercises muscles : glutes , lower back muscles, hamstrings .
Essentials : the body supine, side arms naturally put on your feet to move the hips to a 90 degree angle with the ground . At this point two feet and shoulders will naturally become the fulcrum of the body, while taking advantage of the hip hip muscle contraction driven upward from the top , after a few seconds at the highest point and keep down slowly , so repeated until exhaustion . Remember to always keep the hips are not in contact with the ground.
Supine bridge leg vigil
Exercises muscles : glutes , lower back muscles, hamstrings , quadriceps , abs.
Essentials : Based on the supine bridge to support the legs and shoulders as a fulcrum , exercise leg and the supporting leg straight up to the thighs parallel to remain stationary , stick a few seconds after the restore switch legs. Remember to practice the process of the upper limbs and thighs should always be like 180 degrees , can not fall .
Lunge squats
Exercises muscles : gluteus, quadriceps.健身教练||炼就最MAN的腿 - 健身房GYM - 健身教练BODYFITNESS
Essentials : the rise , chest , Chen Jian , abdomen . Legs uniform force, hip contraction, while paying attention to the whereabouts and restore the body , legs and spacing should remain shoulder width . The whereabouts of the body should remain rear support legs and upper thighs at the same level, like 180 degrees , and the knee does not keep in contact with the ground . Physical whereabouts completed before the supporting leg and the thigh parallel to the ground , the thighs of the legs and the lower legs , respectively, to form a natural angle of 90 degrees prevail. Remember and restore the body's whereabouts should always be driven by the ups and downs of the hip .
Upright leg brace
Exercises muscles : gluteus , quadriceps, calf , deltoid , erector spinae , abdominal muscles .
Tips: arms parallel to commence and maintain Chen Jian . As the body 's whereabouts is done by the hips naturally sit back like driven to complete , so be careful not to knee forward at this time . For best practice effect should fall to the support legs to the body and the leg portion femoral angle is preferably 90 degrees . Kicked the legs should be kept with the support legs thighs parallel , in order to adhere to restore after a few seconds , switch legs.
Sit on the ball Arch
Exercises muscles : gluteus, hamstrings , erector spinae , abdominal muscles .
Essentials : the supine feet of natural placed on the ball and heel of the ankle as a fulcrum to control the ball with both shoulders to form a stable anchor . Use of hip , waist, abdomen, thigh muscles and pushing the body arched upward , while the feet move naturally and gradually stepped foot on the ball surface completely after several seconds , and slowly restored. Moreover, in the course of practice , the hip should endeavor to maximize upward until the top of the buttocks should always remain in contact with the ground .
============
Cross- cutting action exercises the perfect leg muscles
    Shear span Key training areas : the gluteus maximus , hamstrings and quadriceps .
    ? Starting position : feet side by side, the barbell behind the neck shoulder ( or shame dumbbell with both hands ) . First make a big step forward in the right foot . Then, slowly squat, knee flexion, straight leg slightly sinking .
    Action process : When squat to the lowest position , and then make the legs straight up at the same time , left foot forward recovered to close side by side right foot. Then, make a big step forward in his left foot squat . Repeat .
    Training Points : If you squat or stand up to three-quarters when there is a short distance to the upcoming straight, mainly quadriceps contraction force . This action also can be used in situ shear squatting , left , right foot alternately practice .

健身教练||炼就最MAN的腿 - 健身房GYM - 健身教练BODYFITNESS
 9个动作炼就最MAN的腿
  

别以为到了只穿长裤的季节,就不再有人注意你的腿。腿形是否优美,肌肉是否足够,线条是否修长……这年头,时髦大众们犀利的眼光绝对比X光还要厉害,你以为单凭一条裤子就能掩盖腿部缺陷,就能变得完美?NO WAY!想要拥有男人味十足、魅力指数100%的双腿,跟着时尚网抓紧修炼才是王道!俯身腿弯举

练习肌群:大腿后侧腘绳肌。

要领:动作节奏流畅、均匀,保持呼吸顺畅,并在双脚放松的情况下,配合器材将小腿向上钩起至最大限度,同时注意在小腿向下还原至起始位置时,膝关节不要锁紧。

深蹲

练习肌群:臀大肌、竖脊肌、股四头肌、小腿肌、腹肌。

要领:挺胸、抬头、沉肩、收腹。杠铃着力点应放在颈后斜方肌上,切忌不要让杠铃压到颈椎。下蹲时上肢略微前倾,臀部向后位移,同时大腿下落至与地面平行即可。切忌此时膝关节在弯曲后不能超过脚尖,并始终保持和脚尖在同一水平线上。

俯卧举腿

练习肌群:臀肌、腰背肌。

要领:始终保持上肢和支撑腿静止不动。利用臀部肌群的带动练习腿向上用力踩出。练习腿向上踩至大腿部与上肢平行即可,同时小腿应与大腿呈90度角为宜。反复数次后,双腿交换练习。

仰卧直腿拱桥

练习肌群:臀肌、腰背肌、腘绳肌、股四头肌、腹肌。

要领:在仰卧拱桥单腿静立的基础上,将练习腿向上伸直至最大限度并保持静止。同时用臀、腿、腰部的肌群收缩带动身体进行上下起落的练习。切记应始终保持臀部不与地面接触。在反复数次后双腿交换练习。

仰卧拱桥

练习肌群:臀肌、腰背肌、腘绳肌。

要领:身体仰卧后,两臂自然放于体侧,双脚向臀部移动至与地面成90度角。此时双脚和双肩自然成为身体的两个支点,同时利用臀部肌肉收缩带动髋部向上顶起,并在最高点保持数秒后慢慢回落,依此反复直至力竭。切记要始终保持臀部不与地面接触。

仰卧拱桥单腿静立

练习肌群:臀肌、腰背肌、腘绳肌、股四头肌、腹肌。

要领:在仰卧拱桥的基础上,以支撑腿和双肩作为支点,练习腿向上伸直至与支撑腿大腿部平行后保持静止,坚持数秒后还原换腿。切记在练习过程中上肢和大腿部应始终保持180度状,不可下落。

弓步蹲

练习肌群:臀肌、股四头肌。

要领:抬头、挺胸、沉肩、收腹。双腿均匀发力,臀部收缩,同时注意身体在下落和还原时,双腿间距应始终保持与肩同宽。身体下落时,应始终保持后支撑腿的大腿部与上肢在同一水平线上,呈180度状,并注意保持膝关节不与地面接触。身体的下落完成,以前支撑腿的大腿部与地面平行、两腿的大腿部分别与小腿部形成自然的90度角为准。切记身体的下落与还原,应始终由髋部的起落所带动。

直立单腿撑

练习肌群:臀肌、股四头肌、小腿肌、三角肌、竖脊肌、腹肌。

要领:双臂平行展开,保持沉肩。由于身体的下落是由臀部做自然向后坐状所带动完成的,所以膝关节此时要注意不要向前倾。为达到最佳练习效果,应以身体下落至支撑腿大腿部与小腿部呈90度角为宜。踢出腿应与支撑腿大腿部保持平行,以此坚持数秒后还原,换腿。

仰卧球上拱桥

练习肌群:臀肌、腘绳肌、竖脊肌、腹肌。

要领:仰卧后双脚自然放于球上,并在脚踝脚跟部作为支点控制球的稳定的同时与双肩形成支撑点。利用臀、腰、腹、大腿后侧肌群带动身体向上拱起,同时双脚自然地逐渐移至脚底面完全踩于球上,保持数秒后,慢慢还原。此外,在练习过程中,髋部应尽力向上顶起至最大限度,臀部也应始终保持不与地面接触。

============
剪跨动作锻炼完美腿部肌肉 

    剪跨重点锻炼部位:臀大肌、腿筋和股四头肌。

      开始位置:两脚并立,把杠铃置于颈后肩上(或双手耻哑铃)。先使右脚向前跨出一大步。然后,慢慢蹲下,右膝前屈,左腿稍稍挺直下沉。

      动作过程:当下蹲至最低位置时,再使两腿同时向上伸直,左脚向前收回,并向 右脚靠拢并立。然后,再使左脚向前跨出一大步下蹲。重复做。

      训练要点:如果你在下蹲起立至四分之三或还有一段短距离到即将伸直时,主要是以股四头肌用力收缩的。这个动作 也可以作原地剪蹲,左、右脚交替练。
------------------
男人也要拒绝大象腿 3个最佳塑腿方法健身教练||炼就最MAN的腿 - 健身房GYM - 健身教练BODYFITNESS

      伴随着有车一族越来越多,靠着轮子作“长腿”的确方便了,但副作用也很明显,肚子渐起,腿却或者细了或者形状“退化”看似粗壮却饱含大量脂肪的腿会让人很烦,细腿撑着“将军肚”就更令人不忍卒睹。
 
   初春季节,男人们还可以轻松掩饰这些,但是到夏天穿短裤的时候就原形毕露了,那么,何不利用这样的时光为夏天的好腿型来做个准备呢?针对女士的美腿方案有很多,以下是几种针对广大男士的简单有效的腿部练习方法,在家中闲暇时就可操练。
[转载]男人也要拒绝大象腿 <wbr>3个最佳塑腿方法

方法之一:健步蹲

准备姿态:双腿前后开立,左脚在前,右脚在后。间隔距离应与自身腿长相等,双臂自然下垂,上直立。

动作:双腿同时下蹲,双腿弯曲至大腿与小腿呈直角,右腿膝部微微触地,双臂与上体不变。

注意:在做动作时双手可以提重物(比如少林寺常用的水桶),以加大难度。此动作应双腿交替各做四组,每组15—20次,别嫌累,一定不要半途而废。

方法之二:单腿下蹲

准备姿态:左腿站立,右腿上举放在一个高物之上(比如窗台或椅子),双臂自然下垂,上体直立。

动作:左腿下蹲,右腿不动,双臂与上体不变。

结束动作:左腿直立,其他部位不变,还原到准备姿态。

注意:此动作分组做,每组12—15次,双腿交替各做四组。可手提重物,加大强度。

方法之三:挺髋蹲

准备姿态:双脚开立与肩同宽,脚尖向前。用一只手扶住侧面的固定物,另一只手臂自然下垂,上体直立。

动作:双脚不动,双腿下蹲,挺髋,双臂和上体不变,上体与大腿保持同一平面。

结束动作:还原成准备状态。

注意:整个动作过程中上体与大腿始终保持水平,动作可分四组,每组15—20次。可放适当的重物在胸前,以加大强度。

好了,要注意以上三组方法要在同一次训练中完成,每周至少要练三次,同时多吃肉、蛋、奶等蛋白质含量高的食物,相信不久你的双腿就会令你骄傲了。不过,要想得到合理的最佳效果,还是应该到健身房,在专业教练的指导下进行更科学、更有针对性的训练。

-----
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