弹力绳训练方法.doc

,类似动作:哑铃推举,目标肌肉:三角肌、肱三头肌动作要领:,1,同时推举:将绳踩在脚下~两脚前后站立~两手持手柄在肩上~掌心向前~挺胸~吸气~呼气同时两手向上举至两臂伸直~但保持肘关节微屈。吸气还原至开始位臵。如果你想加大难度~就用平行站立的姿势~两脚踩住绳。这样弹力绳的拉力就增强了。,2,交替推举:准备姿势站姿肩上推举~单手交替完成动作。munityvalueorientationincreasinglydiversified,socialthoughtdivergentsurging,seriouspartypoliticallife,andstrictpartyofdisciplineandrules,andstrengtheningmemberscadreseducationandmanagement,taskalsoisheavy,paredhighlight,somebeliefconfused,munistbeliefnotreally,heoryconfidenceinsufficient,,"threelessons"implementationofsystemsarenotinplace,theparty'spoliticallifeisnotseriousandnotserious,normallifetogether,somepartymembersandcadresisnotrequiredtoparticipateintheparty'-rootspartymembersandcadresaremoredepressed,avoidresponsibility,self-disciplineisnotstrict,andnotas,,,decidedtoallpartymembersinthe"two",asions"two"studyandeducationmadeimportantinstructions,,deployment"twolearnado"learningeducation,istopromotedpartyeducationfrom"keyminority"toGeneralmembersexpand,fromconcentratedsexeducationtoregulareducationextends,,类似动作:哑铃前平举,目标肌肉:三角肌前束动作要领:两脚平行站立~踩住绳~两手持手柄在身体两侧~抬头挺胸。吸气~呼气时两臂同时向前抬起至与地面水平~吸气还原。,类似动作:杠铃直立划船,目标肌肉:三角肌前束、斜方肌动作要领:两脚平行站立~将绳的两端踩在脚下~两手抓住弹力绳的中间~两手间的距离大概20厘米~挺胸抬头~吸气~呼气同时向上提起弹力绳至下颌~吸气向下还原~注意整个过程~两手是贴近身体的~感觉发力是抬起肘关节。munityvalueorientationincreasinglydiversified,socialthoughtdivergentsurging,seriouspartypoliticallife,andstrictpartyofdisciplineandrules,andstrengtheningmemberscadreseducationandmanagement,taskalsoisheavy,paredhighlight,somebeliefconfused,munistbeliefnotreally,heoryconfidenceinsufficient,,"threelessons"implementationofsystemsarenotinplace,th