Sunday, July 26, 2015
伸展运动 （Stretching Exercise）
A proper stretching is always needed after exercise. I do face some difficulty to search for stretching exercise for each muscle. Found this from facebook.
Sunday, July 19, 2015
三角肌伸展 Shoulder Muscle Stretching
建议运动后做十到二十秒一下的伸展运动。
Recommended to perform 10 to 20 seconds of following stretches.
伸展运动（一）(Stretching exercise 1)：
将你的右手直线跨过你的胸前，让你的右手处在身体的左边。用左手抓住你右手的手肘并拉向你的身体。再用左手重复一样的伸展运动。
Hold your right arm straight across your chest, so your right hand is to the left of your body. Grab your right elbow with your left hand and pull your arm across your body. Repeat with the left arm.
Recommended to perform 10 to 20 seconds of following stretches.
伸展运动（一）(Stretching exercise 1)：
将你的右手直线跨过你的胸前，让你的右手处在身体的左边。用左手抓住你右手的手肘并拉向你的身体。再用左手重复一样的伸展运动。
也可像以下的视频做此运动：
You may refer to following video for the stretches:
You may refer to following video for the stretches:
你也可参考以下网址以查看别种三角肌的伸展运动。
You may refer to the link shown below for other shoulder stretching exercise.
资料来源(source)：http://www.bodybuilding.com/fun/likness22.htm
Saturday, July 4, 2015
二头肌训练 Biseps Exercise
交替哑铃弯举（Alternated Biceps Curl）
站立并握住哑铃置于身体两旁，手掌面对对方。将其中一边的哑铃举至肩膀的高度，一整停顿后，缓缓把它放回初始位置，然后再举起另外一边。注：不要甩动你的身体来帮助你举起哑铃。
Stand up and hold one dumbbell with each hand down the side of your body, palms facing each other. Raise one dumbbell until it reaches your shoulder's height and while slowly lowering it back down after a short pause, start raising the other one. Try NOT to jerk your upper body in an effort to help you lift the weights.
锤式弯举 (Hammer Curl）
握住哑铃置于身体两旁，手掌面对对方。将两旁的哑铃垂直举起，一整停顿后，缓缓把它放回初始位置。
Grab one dumbbell in each hand along the sides of your body, palms facing your body. Raise both dumbbells by curling your elbows and lower them down after a short pause.
站立并握住哑铃置于身体两旁，手掌面对对方。将其中一边的哑铃举至肩膀的高度，一整停顿后，缓缓把它放回初始位置，然后再举起另外一边。注：不要甩动你的身体来帮助你举起哑铃。
Stand up and hold one dumbbell with each hand down the side of your body, palms facing each other. Raise one dumbbell until it reaches your shoulder's height and while slowly lowering it back down after a short pause, start raising the other one. Try NOT to jerk your upper body in an effort to help you lift the weights.
锤式弯举 (Hammer Curl）
握住哑铃置于身体两旁，手掌面对对方。将两旁的哑铃垂直举起，一整停顿后，缓缓把它放回初始位置。
Grab one dumbbell in each hand along the sides of your body, palms facing your body. Raise both dumbbells by curling your elbows and lower them down after a short pause.
Subscribe to:
Comments (Atom)