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Old 08-17-2011, 03:11 AM   #1
skyccnicke
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Default 5私招,重塑美胸曲线

  饱满而富有曲线的胸部,是女性对胸部的完善寻求。冬季,盟特新产品加盟,在厚厚衣物的包裹下,很多人开端忽视胸的美感,这样下往效果很严重哦!实在在严冷天气里,只要你有心,也 可以练出完善的胸部曲线。
  所需道具:两瓶红酒或者矿泉水;长条凳子或者抗压力的茶几、躺椅皆可。
  活动一:平凳哑铃推举
  动作平卧在长条凳或者茶几上,向上伸直双臂,使其在肩膀的正上方,手掌朝前,手段伸直,收腹。屈肘放下 重物,肘部稍低于肩的地位,伸直双臂回到起始地位。
  要点留意不要拱背,手臂与胸部成90度角。
  锤炼次数练习3到4组,每组8到15次
  上斜哑铃推举
  可以在茶几上或者凳子上垫一些东西,让身材保持必定倾斜度。躺在上面,双手各握一瓶红酒,脚平放在地上 ,向上伸直手臂,使其在肩膀的正上方,手掌朝前,手段伸直,收腹,屈肘放下重物,肘部稍低于肩的地位,伸直 双臂回到起始地位。
  要点不要拱背,肘部屈度为90度。
  锤炼次数练习3到4组,每组8到15次
  活动二:上斜哑铃飞鸟
  动作再次在茶几或者凳子上垫上东西,躺在上面,双手各握一瓶红酒,脚平放在地上,向上伸直双臂,使其在 肩膀的正上方,手掌朝里相对,手段伸直,收腹,弧线屈肘,双臂向下,再向两侧伸,直至双肘与肩平行,伸直双 臂回到起始地位。
  要点动作的最低点时双臂要形成一个浅浅的W,盟特新产品,双臂放下的地位不能过低,否则会对肌腱造成压力。
  锤炼次数练习3到4组,每组8到15次
  活动三:俯卧撑
  动作双手离开大于肩宽,撑于地上,双脚并拢撑地。屈肘至肘角成90度,直臂抬身。向下压时呼气,向上撑 时吸气。
  要点要保持后背挺直,不能撅起臀部。
  锤炼次数练习3到4组,每组8到15次
  活动四:上斜俯卧撑
  动作两手撑在凳子上或者沙发后背上部。身材下降至胸与手平行,再用力撑起。向下压时呼气,向上撑时吸气 。
  要点要始终保持正头、挺胸、直腰。
  锤炼次数练习3到4组,每组8到15次
  教练提示:
  开真个时候要充分热身,以增添体温,让肌肉更加灵活;每周练习1到2次,光波炉和微波炉的区别,每个动作之间休息45到90秒;每次锤炼之后给肌肉一天以上时间的恢复期,健尔马足疗机三代;开真个时候可以选择其中比拟好做的做1到2套,随着时间增添,不断增添3到5套,效果会逐渐 明显。
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Old 08-17-2011, 05:28 AM   #2
efgh715
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Cool downhearted

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Old 08-17-2011, 06:32 AM   #3
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