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家庭健身論壇 › 啞鈴動作分析 › 窄距俯臥撐怎麽做？窄距俯臥撐練哪裏？

大叔也曾有愛 发表于 2014-8-28 23:09:18

窄距俯臥撐怎麽做？窄距俯臥撐練哪裏？

窄距俯臥撐怎麽做？窄距俯臥撐練哪裏？

窄距俯卧撑（Close Grip Push-up）和窄握杠铃推举一样也是个复合型练习，也是主要锻炼肱三头肌。

目標鍛煉部位：主要鍛煉肱三頭肌，對胸大肌的內側，三角肌前束也有鍛煉

動作要領：

與普通式俯臥撐基本相同，不再詳述。
但要注意兩手撐地距離比肩窄，兩臂屈肘時兩上臂靠近體側內夾。

注意事項：

1.注意握距不同對于目標肌肉的區別：窄握距的俯臥撐，兩肘內收緊靠體側對發展肱三肌的力量有利；寬握距俯臥撐，兩肘稍外展對發展胸大肌的前鋸肌的力量有利。兩者對發展肱三頭肌、胸大肌前鋸肌的力量都相互兼顧，主要是主、次不同而已。

2.各種形式比較：
无负重形式的负重形式

球上支撐

兩種省力形式:

挨踢銀 发表于 2014-8-29 14:30:13

好貼，沒有器械時候只能做俯臥撐了

頁: [1]

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"Yes,"--she put away gaiety--"your orders are plain; and they're as cruel as they are plain!" "Gholson," I exclaimed, for I saw that murder, even double murder, was hatching in his heart, with Charlotte Oliver for its cause, and looked hard into his evil eyes until they overmatched mine; whereupon I made as if suddenly convinced. "You're right!" I turned, whipped on my own belt with its two "persuaders," and blandly smoothing my ribs, added "Now! here are two ready, Yankees or no Yankees." We lay down to sleep on some fodder in the Widow Roy's stable, while around three sides of the place, in a deep wooded hollow, Quinn and the company, well guarded by hidden videttes, drowsed in secret bivouac. I dreamed. I had feared I should, and it would have been a sort of bitter heart's-ease to tell Kendall of my own particular haunting trouble. For now, peril and darkness, storm, hard riding, the uproar and rage of man-killing, all past and gone, my special private wretchedness came back to me bigger than ever, like a neglected wound stiffened and swollen as it has grown cold. But Kendall would not talk, and when I dreamed, my dream was not of Camille. It seemed to me there was a hot fight on at the front, and that I, in a sweat of terror, was at the rear, hiding among the wagons and telling Gholson pale-faced lies as to why I was there. All at once Gholson became Oliver, alive, bloody-handed, glaring on me spectrally, cursing, threatening, and demanding his wife. His head seemed not "laid wide open," but to have only a streak of the skull bared by Ferry's glancing left-cut and a strip of the scalp turned inside out. Cécile drew his head down and showed it to me, in a transport of reproaches, as though my false report had wronged no one else so ruinously as her. "Not I!" she said. "I've got all my season's losings back, and I've done with this kind of thing, right here. I'm very fond of Longmere in my funny way, and I'm not going to deceive him any more. But I shall be afraid to go home with all these notes on me." "You are a wonderful woman," Balmayne said admiringly. "You have guessed it. As to the money, it is to your hand. The coast is clear now, the incumbrance is out of the way. We have only to act at once." When their train approached ours they looked out of the windows, or opened the doors, and waved and greeted and shouted at the top of their voices. And as for Florence, she is hopeless--but oh! such a little beauty. “Atley Everdail sold out stocks and stuff here and went West to work out some pet ideas about passenger transport,” he told Dick and Larry. “Of course he bought a big place out there and closed up this estate—put it up for sale. Hard times kept it from selling, the same reason made him hang onto that-there swell yacht he owned.” “Did you get an answer from Mrs. Everdail when you telegraphed her about Mimi?” asked Dick. "And if I were out of the way?" he suggested. This was a thunderstroke to Newcastle—Legge,[120] who had been so pliant, thus to rebel. Newcastle, in his consternation, hastened to Pitt, imploring him to use his influence with Legge, and promising him the Seals as Secretary, engaging to remove all prejudice from the king's mind. But not only Pitt, but the public, had been long asking whether, in these critical times, everything was to be sacrificed for the sake of this old grasping jobber at the Treasury? whether Newcastle was to endanger the whole nation by keeping out of office all men of talent? Pitt stood firm: no offers, no temptations, could move him. 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窄距俯臥撐怎麽做？窄距俯臥撐練哪裏？