[分享]小腿、腹部和前臂的锻炼_蚂蚁甩棍官方网站

花和尚 发表于 2010-11-21 18:34

[分享]小腿、腹部和前臂的锻炼

<span class="Apple-style-span" style="WORD-SPACING: 0px; FONT: medium="medium"=" 0px? webkit-text-stroke-width: auto; webkit-text-size-adjust: none; webkit-text-decorations-in-effect: 2; widows: orphans: 0px; webkit-border-vertical-spacing: webkit-border-horizontal-spacing: separate; BORDER-COLLAPSE: normal; LETTER-SPACING: WHITE-SPACE: TEXT-INDENT: rgb(0,0,0); COLOR: TEXT-TRANSFORM: Roman?; new="New" ?Times medium?>一、搁腿仰卧起坐  A．重点锻炼部位：上腹部位。  B．开始位置：仰卧在地上，把小腿平 行地搁在凳上，使大腿垂直于地面，两手可以交叉在胸前或两手交叉互抱于颈后。  C．动作过程：慢慢地使两肩向膝部弯起，直至肩肿骨离地面1～2英时，保持静止一秒钟。然后，回复到开始位置。重复做。  D．训练要点：当屈体收缩时，为了更好的使腹部肌群收缩，使下背紧贴地面。在采用重量训练课程的开始阶段，在完成每次试举中，要避免用跳、弹的借力动作。
 <span class="Apple-style-span" style="WORD-SPACING: 0px; FONT: medium="medium"=" 0px? webkit-text-stroke-width: auto; webkit-text-size-adjust: none; webkit-text-decorations-in-effect: 2; widows: orphans: 0px; webkit-border-vertical-spacing: webkit-border-horizontal-spacing: separate; BORDER-COLLAPSE: normal; LETTER-SPACING: WHITE-SPACE: TEXT-INDENT: rgb(0,0,0); COLOR: TEXT-TRANSFORM: Roman?; new="New" ?Times medium?><img id="item_thumbnail_img_6" style="DISPLAY: block; MARGIN: 10px; WIDTH: 116px; HEIGHT: 94px" height="94" src="http://img208.poco.cn/mypoco/myphoto/20101121/18/55951666201011211824593051652618581_006_165.jpg" width="116"/>
 
 <span class="Apple-style-span" style="WORD-SPACING: 0px; FONT: medium="medium"=" 0px? webkit-text-stroke-width: auto; webkit-text-size-adjust: none; webkit-text-decorations-in-effect: 2; widows: orphans: 0px; webkit-border-vertical-spacing: webkit-border-horizontal-spacing: separate; BORDER-COLLAPSE: normal; LETTER-SPACING: WHITE-SPACE: TEXT-INDENT: rgb(0,0,0); COLOR: TEXT-TRANSFORM: Roman?; new="New" ?Times medium?>二、仰卧腿上举  A．重点锻炼部位：下腹部位和大腿上部弯屈肌群。  B．开始位置：仰卧在凳上或斜板上，下背部紧贴凳面，两腿并拢自然伸直。  C．动作过程：使躯干和下背部紧贴在地上，两膝稍稍弯屈，两腿向上举起直至两大腿与躯干成垂直位。然后，两腿慢慢放下。重复做。  D．训练重点：当背部始终紧贴凳面时，它使下腹部位肌群处于收紧状态。如果下背弯屈或离开凳面，就会影响下腹肌群的收缩效果。为了加强训练强度，也可以仰卧在斜板上来练。
 <span class="Apple-style-span" style="WORD-SPACING: 0px; FONT: medium="medium"=" 0px? webkit-text-stroke-width: auto; webkit-text-size-adjust: none; webkit-text-decorations-in-effect: 2; widows: orphans: 0px; webkit-border-vertical-spacing: webkit-border-horizontal-spacing: separate; BORDER-COLLAPSE: normal; LETTER-SPACING: WHITE-SPACE: TEXT-INDENT: rgb(0,0,0); COLOR: TEXT-TRANSFORM: Roman?; new="New" ?Times medium?> 
 <span class="Apple-style-span" style="WORD-SPACING: 0px; FONT: medium="medium"=" 0px? webkit-text-stroke-width: auto; webkit-text-size-adjust: none; webkit-text-decorations-in-effect: 2; widows: orphans: 0px; webkit-border-vertical-spacing: webkit-border-horizontal-spacing: separate; BORDER-COLLAPSE: normal; LETTER-SPACING: WHITE-SPACE: TEXT-INDENT: rgb(0,0,0); COLOR: TEXT-TRANSFORM: Roman?; new="New" ?Times medium?><img id="item_thumbnail_img_5" style="DISPLAY: block; MARGIN: 10px; WIDTH: 112px; HEIGHT: 96px" height="96" src="http://img208.poco.cn/mypoco/myphoto/20101121/18/55951666201011211824593051652618581_005_165.jpg" width="112"/>
 
 <span class="Apple-style-span" style="WORD-SPACING: 0px; FONT: medium="medium"=" 0px? webkit-text-stroke-width: auto; webkit-text-size-adjust: none; webkit-text-decorations-in-effect: 2; widows: orphans: 0px; webkit-border-vertical-spacing: webkit-border-horizontal-spacing: separate; BORDER-COLLAPSE: normal; LETTER-SPACING: WHITE-SPACE: TEXT-INDENT: rgb(0,0,0); COLOR: TEXT-TRANSFORM: Roman?; new="New" ?Times medium?>三、正提腕弯举  A．重点锻炼部位：前臂肌群   B．开始位置：坐在凳的一端，两手掌心向上握住杠铃，间距8—10英时，使两前臂贴在大腿上，手腕放松，手背贴住膝盖。也可以交换成手背向前，用同样间距，手腕下垂， 掌心贴住膝盖。  C．动作过程：手腕放松下垂，用力将杠铃弯起至不能再弯高时为止。然后，放松还原。重复做。  D．训练要点：手掌向上的腕弯举，主要是练前臂内侧的屈指肌。手背向上的碗弯举， 是主要练前臂外侧的伸指肌。
 <span class="Apple-style-span" style="WORD-SPACING: 0px; FONT: medium="medium"=" 0px? webkit-text-stroke-width: auto; webkit-text-size-adjust: none; webkit-text-decorations-in-effect: 2; widows: orphans: 0px; webkit-border-vertical-spacing: webkit-border-horizontal-spacing: separate; BORDER-COLLAPSE: normal; LETTER-SPACING: WHITE-SPACE: TEXT-INDENT: rgb(0,0,0); COLOR: TEXT-TRANSFORM: Roman?; new="New" ?Times medium?><img id="item_thumbnail_img_4" style="DISPLAY: block; MARGIN: 10px; WIDTH: 110px; HEIGHT: 92px" height="92" src="http://img208.poco.cn/mypoco/myphoto/20101121/18/55951666201011211824593051652618581_004_165.jpg" width="110"/>
 
 <span class="Apple-style-span" style="WORD-SPACING: 0px; FONT: medium="medium"=" 0px? webkit-text-stroke-width: auto; webkit-text-size-adjust: none; webkit-text-decorations-in-effect: 2; widows: orphans: 0px; webkit-border-vertical-spacing: webkit-border-horizontal-spacing: separate; BORDER-COLLAPSE: normal; LETTER-SPACING: WHITE-SPACE: TEXT-INDENT: rgb(0,0,0); COLOR: TEXT-TRANSFORM: Roman?; new="New" ?Times medium?>四、坐姿提踵  A.重点锻炼部位：小腿肌群。  B.开始位置：正坐在凳上，两前脚掌站在垫木上，在两膝盖上负重物或杠铃，以两手托住不使其滑动。   C.动作过程：吸气，以小腿 三头肌的收缩力量，使脚踉跟起到最高位置，小腿肌肉群完全 收紧，稍停2～3秒钟。再呼气，慢慢放下脚跟还原。重复练习。  D.训练要点：两脚站在垫木上，两脚跟要露在垫木外。
 <span class="Apple-style-span" style="WORD-SPACING: 0px; FONT: medium="medium"=" 0px? webkit-text-stroke-width: auto; webkit-text-size-adjust: none; webkit-text-decorations-in-effect: 2; widows: orphans: 0px; webkit-border-vertical-spacing: webkit-border-horizontal-spacing: separate; BORDER-COLLAPSE: normal; LETTER-SPACING: WHITE-SPACE: TEXT-INDENT: rgb(0,0,0); COLOR: TEXT-TRANSFORM: Roman?; new="New" ?Times medium?><img id="item_thumbnail_img_3" style="DISPLAY: block; MARGIN: 10px; WIDTH: 103px; HEIGHT: 94px" height="94" src="http://img208.poco.cn/mypoco/myphoto/20101121/18/55951666201011211824593051652618581_003_165.jpg" width="103"/>
 
 
[此贴子已经被作者于2010-11-21 21:48:01编辑过]

花和尚 发表于 2010-11-21 18:34

<span class="Apple-style-span" style="WORD-SPACING: 0px; FONT: medium="medium"'Times New="New"Roman'; TEXT-TRANSFORM: none; COLOR: rgb(0,0,0); TEXT-INDENT: 0px; WHITE-SPACE: normal; LETTER-SPACING: normal; BORDER-COLLAPSE: separate; webkit-border-horizontal-spacing: 0px; webkit-border-vertical-spacing: 0px; orphans: 2; widows: 2; webkit-text-decorations-in-effect: none; webkit-text-size-adjust: auto; webkit-text-stroke-width: 0px">五、腹直肌：  仰卧起腿  A.起始姿势：仰卧平垫上或头朝上仰卧斜板上。两手握住头后方的固定物件，全身伸直。  B.动作过程： 收缩腹肌，将保持伸直的两腿向上弯起，直到可能的最大程度。保持一秒钟，再让两腿徐徐回落。  C.呼吸方法： 向上弯起两腿时吸气，回落时呼气。   D.注意要点： 下落两腿时，仍要控制腹肌，勿使下落过快。
 <span class="Apple-style-span" style="WORD-SPACING: 0px; FONT: medium="medium"'Times New="New"Roman'; TEXT-TRANSFORM: none; COLOR: rgb(0,0,0); TEXT-INDENT: 0px; WHITE-SPACE: normal; LETTER-SPACING: normal; BORDER-COLLAPSE: separate; webkit-border-horizontal-spacing: 0px; webkit-border-vertical-spacing: 0px; orphans: 2; widows: 2; webkit-text-decorations-in-effect: none; webkit-text-size-adjust: auto; webkit-text-stroke-width: 0px"><img id="item_thumbnail_img_2" style="DISPLAY: block; MARGIN: 10px; WIDTH: 125px; HEIGHT: 150px" height="150"src="http://img208.poco.cn/mypoco/myphoto/20101121/18/55951666201011211824593051652618581_002_165.jpg" width="125"/>
 
 <span class="Apple-style-span" style="WORD-SPACING: 0px; FONT: medium="medium"'Times New="New"Roman'; TEXT-TRANSFORM: none; COLOR: rgb(0,0,0); TEXT-INDENT: 0px; WHITE-SPACE: normal; LETTER-SPACING: normal; BORDER-COLLAPSE: separate; webkit-border-horizontal-spacing: 0px; webkit-border-vertical-spacing: 0px; orphans: 2; widows: 2; webkit-text-decorations-in-effect: none; webkit-text-size-adjust: auto; webkit-text-stroke-width: 0px">六、悬杠屈膝缩腿  A.起始姿势: 两手正握单杠，全身直垂杠下。  B.动作过程: 屈膝，把小腿尽力向上缩起，到最高点时，彻底收缩腹直肌一秒钟。然后徐徐下垂小腿，直到完全伸直。   C.呼吸方法: 缩起小腿时吸气，降落时呼气。   D.注意要点 :缩起小腿时要尽力把两膝向上提升 。
 <span class="Apple-style-span" style="WORD-SPACING: 0px; FONT: medium="medium"'Times New="New"Roman'; TEXT-TRANSFORM: none; COLOR: rgb(0,0,0); TEXT-INDENT: 0px; WHITE-SPACE: normal; LETTER-SPACING: normal; BORDER-COLLAPSE: separate; webkit-border-horizontal-spacing: 0px; webkit-border-vertical-spacing: 0px; orphans: 2; widows: 2; webkit-text-decorations-in-effect: none; webkit-text-size-adjust: auto; webkit-text-stroke-width: 0px"><img id="item_thumbnail_img_1" style="DISPLAY: block; MARGIN: 10px; WIDTH: 92px; HEIGHT: 150px" height="150"src="http://img208.poco.cn/mypoco/myphoto/20101121/18/55951666201011211824593051652618581_001_165.jpg" width="92"/>
 
 七、<span class="Apple-style-span" style="WORD-SPACING: 0px; FONT: medium="medium"'Times New="New"Roman'; TEXT-TRANSFORM: none; COLOR: rgb(0,0,0); TEXT-INDENT: 0px; WHITE-SPACE: normal; LETTER-SPACING: normal; BORDER-COLLAPSE: separate; webkit-border-horizontal-spacing: 0px; webkit-border-vertical-spacing: 0px; orphans: 2; widows: 2; webkit-text-decorations-in-effect: none; webkit-text-size-adjust: auto; webkit-text-stroke-width: 0px">坐式缩腿   A.起始姿势 坐在凳边，两手向后撑在凳上。两腿向前直伸。  B.动作过程 屈膝缩起小腿到可能的最高点。彻底收缩腹直肌一秒钟，然后徐徐降落小腿，直到完全伸直。  C.呼吸方法 缩起小腿时吸气，降落时呼气。   D.注意要点 本动作较简易，其作用大小全在膝部上提的高低和动作的快慢上。愈高愈慢愈大，反之愈小。
 <span class="Apple-style-span" style="WORD-SPACING: 0px; FONT: medium="medium"'Times New="New"Roman'; TEXT-TRANSFORM: none; COLOR: rgb(0,0,0); TEXT-INDENT: 0px; WHITE-SPACE: normal; LETTER-SPACING: normal; BORDER-COLLAPSE: separate; webkit-border-horizontal-spacing: 0px; webkit-border-vertical-spacing: 0px; orphans: 2; widows: 2; webkit-text-decorations-in-effect: none; webkit-text-size-adjust: auto; webkit-text-stroke-width: 0px"><img id="item_thumbnail_img_0" style="DISPLAY: block; MARGIN: 10px; WIDTH: 150px; HEIGHT: 129px" height="129"src="http://img208.poco.cn/mypoco/myphoto/20101121/18/55951666201011211824593051652618581_000_165.jpg" width="150"/>

一飞发表于 2010-11-21 18:36

俺急需减掉小肚子

咪叔发表于 2010-11-21 19:18

同楼上，急需 TOO

星星卡 发表于 2010-11-22 01:12

那个拍的人好强壮

prince4 发表于 2010-11-22 03:49

这个好，顶上了~~~~

讨人喜欢 发表于 2010-11-22 08:20

顶顶顶值得学习

xgdy 发表于 2010-11-22 08:58

不错。以前收藏过。

山东小棍友 发表于 2010-11-22 10:55

这个必须顶！收藏了

江湖小小生 发表于 2010-11-22 11:23

学习了，改天练练

柯南也玩棍 发表于 2010-11-23 20:20

学习到了！！！

flymike 发表于 2010-11-28 11:44

练习肌肉很枯燥，但是还是十分必要的

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[分享]小腿、腹部和前臂的锻炼