10分钟完美肌肉锻炼 1、复合组俯卧撑(水平,上斜,下斜)  练习肌肉:胸肌、肩三角肌、上背肌、肱三头肌。练法:3组连续做,组间只有变换姿势时的停顿。  A、标准俯卧撑——两手撑地同肩宽,腿与背伸直,两脚并拢,臂伸直,锁肘关节。眼向前看,不要看地,下降身体至胸几乎触地,保持背挺直,然后有控制地推起身体恢复起始姿势。注意动作节奏。  B、上斜俯卧撑——两手撑在50——70厘米高的长凳上。身体下降至胸与手平行,再用力撑起。这个练习主要是练胸肌下部。除了长凳,也可以把手撑在健身球上做,这样难度更大,因为更多的肌肉会参与动作来保持平衡,包括腰腹肌。  C、下斜俯卧撑——两脚放在长凳上支撑,手置于地上。下降身体至胸几乎触地后推起。这种练法主要针对胸肌上部与肩肌前部。也可以用健身球代替来增加身躯干肌肉的参与。  2、强力俯卧撑  练习肌肉:胸肌、肩肌、上背肌、肱三头肌。  起始姿势与标准俯卧撑相同,但是在右手置于地面的同时,左手放在一个大约20厘米高的支撑物上。慢慢下降身体直到左肩靠近左手,然后用爆发力撑起身来,使双手有一个短暂的腾空。在双手腾空的瞬间身体稍向左转,使左手落在地面,而右手落在支撑物上。  3、俯卧撑转体  练习肌肉:肩三角肌后束、腰侧肌、腰背肌下部。  起始动作与标准俯卧撑相同。在撑起身体,两臂伸直后身份向右旋转,右臂上举,同时眼睛也随着右臂的动作向右上方看,短暂停顿后恢复开始姿势,换做另一侧。  4、肱三头肌俯卧撑  练习肌肉:肱三头肌。  与标准俯卧撑做法相同,但两手并拢支撑并有一点内旋,使得拇指与食指形成一个三角型。这就改变了肱三头肌的负重。

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When and where to eat the most beautiful fruits Introduction: Fruit contains many nutrients and health ingredients that the human body needs. Its beneficial effect on the human body has been recognized by more and more people, so fruit has become one of the foods that many people must eat every day. But how to…

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Ten effective tips for slimming down 1. Buying a digital scale looks so simple. I recommend buying one accurate to 0 before starting to lose weight. A digital scale of 2 (that is, 2% pounds). I will explain why below. I also suggest that you either buy an electronic scale to record your daily weight,…

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5 minutes before bedtime Gymnastics before bedtime lesson 1: Waist & hip slimming exercises Slimming the waist and hips is undoubtedly an important indicator of perfect body shape. First, relax the pelvis and thigh joints to adjust the skewed parts of the body, thereby stimulating the muscles around the waist, and start exercising from the…

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Woman, you have 7 words you should not say On the road of love and marriage, women always have to experience all kinds of sweet and bitter, noisy is always inevitable, but if you love him, there are seven words, please do not tell him.   1. “I want to talk about the things between us”…

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Zhong Lizhen: I am happy to lose weight and lose weight. Recently, Zhong Lizhen accepted an exclusive interview with Fashion L’OFFICIELHOMMES. From the sexy jade girl in the legend of “Mermaid” in 1994 to the mature and enchanting stepmother in “Night Mother” in 2001, the beautiful and attractive Parma in “Lust Caution”, the name of…

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