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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||室内健身攻略 体检常识  

来自帅气王子   2015-05-30 15:07:31|  分类: 健身教练 |举报 |字号 订阅

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Fitness Guide
健身教练||室内健身攻略 - 帅气生活 - 健身教练FITNESCOACH
 
Do the following before exercise to do first five minutes of "Beng Bengtiao" (jumping jack) to warm up.
1) The movement of each body part at least 8-12 do next, and an attached one to do as little as possible between rest or no rest. Done after the whole exercise, rest for 2 minutes, then repeat the entire movement, until the completion of three sets so far.
2) When you find that every movement be able to complete 12 under, and repeat three sets, it is time to increase the difficulty of movement.
3) Another way is to increase the difficulty of movement in two minutes intervals each sport choose skipping or do "Beng Bengtiao."
4) Exercise can do every week 2-3 times every other day break, a rest day to do jogging, swimming and other cardiovascular exercise.
Chest + arm
Pocket Pressure
 
The boy had been a soldier not to palm pressure (Push-up) strange. Do Gee shengxiao it corny, it exercises the chest, arms and back are valid. Every time do not need to define a few, do not do so far, it is the body's limit, enough.
Feet on the bed / chair, his hands pressed to the floor, is under pressure pour palm, palm pressure to increase the difficulty of the challenge chest, arm muscles limit (equivalent to increasing the dumbbell weight).
Do not do too hasty, pressure rise slowly to fruition. The arm expansion (longer arms distance), it can focus on sports chest.
 
Chair lift
The hands on the seat cushion, feet straight forward, the body slowly decline.
Feet can be placed another chair up to increase the difficulty of movement.
Leg
 
After 1 / genuflect riding
Feet close to the straight, left foot back step, until the right knee bent at 90 degrees, left knee almost touched the ground. Repeat for the right foot.
Increase the difficulty: lower leg with foot two seconds, hold the position knees almost touch the ground two seconds.
 
2 / wall Zama
Against the wall, legs spread to the shoulders from about 2 feet from the wall, bend your knees slightly sliding down your back for 10 seconds, then bend your knees until 5 position back against the wall, each position for 10 seconds each .
Intermediate Difficulty: each location holding 15-20 seconds.
Advanced Difficulty: each position for 30 seconds.
Belly
 
1 / upper abs
Feet against the wall, for sit-ups.
 
2 / lower abdominal
Legs straight, slowly lift the knee can not bend.
 
3 / oblique abdominal muscles
(I) using the treadmill action, touch the left elbow right knee, right elbow to touch the left knee, will increase the pattern and the difficulty of movement.
(Ii) lying on the ground, his hands to the sides straight. Legs straight, close together swing to the right and left sides.
----室内健身攻略--

当过兵的男孩不会对掌上压(Push-up)陌生。别啧啧声笑它老土,它对锻炼胸部、手臂及背部都有效。不需限定每次做几下,做到不能再做为止,便是达到身体的极限,够了。   

把脚放在床/椅子上,双手压在地板上,便是下倾掌上压,增加掌上压的难度,挑战胸肌、臂肌的极限(相等于增加哑铃重量)。   
做时切勿操之过急,缓缓压下回升才能修成正果。把手臂扩张(长于双臂距离),便可着重于运动胸肌。
 

椅上升降   
将双手放在椅垫上,脚往前伸直,将身体缓缓下降。   
可将脚放在另一张椅子上来增加运动的难度。

 
1/ 曲膝后踏   
双脚紧靠直立,左脚往后踏,直到右膝曲成90度,左膝几乎碰到地面。换右脚重复。   
增加难度:用足2秒降低腿,膝盖几乎触地时保持姿势2秒。
 
2/ 靠墙扎马   
背靠墙,双腿张开至双肩距离,离墙约2尺,弯曲膝盖让背部稍微往下滑,保持10秒,再弯曲膝盖直到背部靠在墙的5个位置,每个位置各保持10秒。   
中级难度:每个位置保持15到20秒。   

高级难度:每个位置保持30秒。

 
1/ 上腹肌   把脚靠在墙上,作仰卧起坐。
 
2/ 下腹肌   双脚伸直,缓缓举起,膝盖不能弯。
 
3/ 斜腹肌   
(i)使用踩脚踏车动作,左肘碰右膝、右肘碰左膝,会增加运动的花样及难度。   
(ii)平躺在地上,双手向两旁伸直。双脚伸直、合拢,一起向左右两侧摆动。
==

体检常识 - 嫣誉 - 花开半夏的博客
 
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 -----

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