哑铃与胸肌

Think of the chests of guys like Arnold Schwarzenegger, Franco Columbu, Lee Haney and Silvio Samuel. Sure, they've got wide, hanging pecs like so many other pros, but one quality they all share is great inner pec development.

想象一下阿诺德施瓦辛格等人健硕的胸肌，没错，许多人有着和他们相似的胸肌，但他们的独特之处在于内部胸肌的发展。
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Inner pecs is often a difficult region of the chest to develop, in large part because we tend to focus our training around barbell movements, yet by switching to dumbbells we can stress the innermost fibers while receiving all the benefits of barbell training. Dumbbells isolate specific parts of a muscle group better than barbells do, so consider switching out your current chest routine with one that's dumbbell-focused for the next eight weeks.
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- K7 L# y3 s! K3 N& z0 U; V1 Z5 A内部胸肌通常比较难于锻炼，大体原因是由于我们的训练总是围绕杠铃进行。然而通过哑铃练习，我们可以在获得杠铃训练成果的同时，将身体内部的每一根纤维都打开。与杠铃相比，哑铃能够锻炼到更多的肌肉群，所以在接下来的8个星期，考虑把训练重心移到哑铃上来吧！

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3 t  v- C: O/ c  [4 y7 cStart your workout with flat-bench dumbbell presses. Concentrate on getting a deep stretch at the bottom of the movement and then exploding up through the positive portion of the rep. That explosion is what stimulates the fast-twitch muscle fibers, which are the ones you want to target for building mass. Then, at the end, squeeze and flex your pecs, making sure to get every fiber involved in the movement.

' Q2 Y/ x: W2 ?从平板推胸练习开始。在移动到底部的时候做深度拉伸，然后快速复位。这可以锻炼快缩肌纤维，通常正是你想要堆积肌肉的部位。然后，在最后的时候，挤压和弯曲胸肌，确保让每一根纤维都得到锻炼。
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Don't smack the dumbbells together at the top of the movement. This only loosens tension on the pecs and sometimes gets you a faceful of metal chips. Keep the dumbbells a few inches apart, at a point where you're still feeling stress on the chest.

) Z* X$ S' y* e3 X: ]在移动到最上方的时候，不要让哑铃碰到一起。否则只会减少胸肌所承受的压力，有时候还会使得面部肌肉变得僵硬。让两个哑铃之间保持几英寸的距离，让你的胸部始终能感觉到压力。
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+ P8 o2 L: T8 `' e. R, d* k/ AMove on to incline dumbbell presses. Make sure that every rep is a quality one; get a full stretch at the bottom of the movement and a strong contraction at the top.

4 g5 I# Z( u7 m. p! i0 R- U: {重复上述动作，确保每一次重复都是高质量的，每一次移动到底部的时候都尽量伸展，每一次移动到顶部的时候都尽力收缩。


Finally, do dumbbell flyes. Flyes are a tricky movement and you must do them carefully to minimize the risk of shoulder injury. Although it's important to stretch at the bottom range don't bring your wrists out too far past your elbows. When you spread your arms too wide, you open yourself up to injury. Keep your wrists in a vertical line with your elbows, and don't let them drop below the bench pad.

最后，进行哑铃飞鸟练习。飞鸟是很讲究技巧的运动，必须小心以免伤及肩部。虽然在移动到底部的时候尽力伸展非常重要，但注意不要让手腕超过肘部太多。一旦手臂张得太开，就会很容易受伤。让手腕和肘部保持垂直，高度上不要低于练习垫子。
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You also want to avoid bringing your elbows up too high along the plane of your body. It's unnatural to keep them up by your shoulders. Instead, drop them down so they're more in line with your ribs. This will help you avoid injury.

你同时还应该注意不要把肘部提得太高，不要用肩部的力量来控制肘部的位置。相反，降低肘部的位置，使其和肋骨平行。这样可以使你避免受到伤害。
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As when performing presses, squeeze your pecs at the top of the flye movement and remember not to let the dumbbells touch. Rotate your wrists a bit throughout the course of the movement. In other words, at the bottom, your palms should face slightly away from your head. Then, when you bring up the dumbbells in an arc, begin to turn your wrists so your palms are more or less facing your head at the finish point. This will allow you to place even more stress on your inner chest.

在做推胸时，在飞鸟运动移动到顶部的时候挤压胸肌，注意不要让哑铃碰到一起。移动的过程中稍稍旋转手腕。换句话说，在移动到底部的时候，你的手掌应该是与头部错开的。然后，当你沿弧线提举哑铃的时候，转动手腕，使手掌在动作完成的时候面对头部。这会使你将更大的压力加在内部胸肌上。

By doing all these things--squeezing at the top, stretching at the bottom, twisting your wrists just so you'll stimulate new growth in your mid-pec region, thus giving your chest better balance and depth.
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1 E( K+ r( ~0 x0 K通过这些练习——在顶部的时候挤压，在底部的时候伸展，旋转手腕，这些可以让你的中部胸肌获得新的力量，让你的胸腔获得更好的平衡和纵深的锻炼。

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