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新手练下胸技巧
更新时间: 2021-05-13 17:28:50  

1、上斜杠铃/哑铃卧推:此动作多为训练胸上部肌肉群,锻炼好看的胸肌这一步是必须也是最重要的,胸肌上部的外形多为上突。

2、平板杠铃/哑铃卧推:胸肌的重点肌群是由平板卧推训练而成,同样如同上斜卧推,此动作依旧采用宽距,应该多有平缓才能练成古罗马盔甲式的胸肌,所以平板的应该采用最大重量的80%并加高次数锻炼(每组10-14次),训练6组。

3、双杠臂屈伸:为了凸显胸肌的轮廓,胸肌的下斜不必是硕大,但必须是轮廓分明的,所以下斜的训练应该低重量,高次数。

关键词: 新手 技巧

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