用一流的推举动作完善上肢

用一流的推举动作完善上肢

用一流的推举动作完善巩固身体上部
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" Y/ q5 ]6 d1 x编写：Sean Hyson
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; [, P* s+ X0 [6 ]翻译：吴钩
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  Z$ o+ a$ x2 |& H你已经知道这个锻炼动作会使豌豆一样的三角肌变成南瓜那么圆，而且这个推肩还可以加固腹部和增加卧推能力。依照Jim Wendler伦敦一个力量教练的做法。每次这种身体上部推举训练都能比助力器械激活更多的核心肌肉打造更大的负重力量。
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做法：
8 v1 |6 r$ U+ W, }% {+ V& E1．双脚站立与肩同宽或略小于肩的宽度。
手握住杠铃的宽度略宽于肩膀——宽握（拇指饶过抓住杠铃）。抓好杠铃的位置后，你也可以暴发性的从地板把它举起来然后举到肩膀上，或者把杠铃放在与肩膀同高的力量支撑架上。如果是这样，用肘把它轻推出来靠在在肩膀前面。这时挺胸、两个肩膀一起推挤。

2．开始推举杠铃过头顶，当杠铃上升时收缩头部。
5 d" q9 V! \! g2 j没有阻碍的把杠铃举过头顶，上来后微向后举，也就是在动作顶端背、头、杠铃成一条直线。
% O; J+ w% }) G  _3 B  x停住几秒，然后把杠铃降回双肩。这是一次动作。

提示：试着更换节奏以挤压更多的肌肉

借力推举：
在开始位置，微弯膝盖和臀部就好像要跳起来一样。直立膝盖和臀部快速跳起来，暴发性的把杠铃推过头顶。

杠铃颈后推肩:正常推举杠铃，但在顶端微弯肘部，降低杠铃到头后面然后从后面把它推起来。这个动作过程压力一直保持在三角肌上。

. ]8 ]* z. r1 {7 V准确无误的肩膀动作：更好地推举的三个小窍门
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1当你降下杠铃的时候绝对不要让它碰到到胸部。如果你发现碰到了 “就稍微升高肘部？”Wendler说这样防止你的三角肌过度拉伸。
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2推举大重量需要时间有效的恢复。所以这个训练一周限定在一次。Wendler 说“如果你每周训练身体上部2次，那么一次做杠铃卧推一次做推肩。

3不要被吓坏了：“第一次是最困难的”Wendler说“因为第一次推举没有离心力[降低]状态和拉伸反应，第一次过后你的反应能力就好多了.
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译注:翻译得不对的地方欢迎指正
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4 J# S- v# R2 Z& p% R, \( q$ S8 U8 RThe Shoulder Press

0 e& U7 q7 M3 A& k, |  u8 w* JStrengthen your whole upper body by perfecting this classic lift.

* E5 v/ b+ T: k6 A8 Y) k6 fby Sean Hyson
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You already know the exercise will turn pea-sized delts into pumpkins, but the shoulder press can bring you harder abs and increase your bench press as well. According to Jim Wendler*, a strength coach in London, Ohio, the exercise activates more core muscles than a crunch and helps build the strength to heave bigger loads on every upper-body lift.
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7 P" V3 D) {/ g. z& zTo do it:

1 STAND WITH YOUR FEET SHOULDERWIDTH APART OR SLIGHTLY NARROWER, and grab the bar with a slightly wider-thanshoulder- width grip (wrap your thumbs around the bar). To get the bar into position, you can either explosively heave it up off the fl oor and up to your shoulders, or set the bar at shoulder level on the supports of a power rack. If the bar is on the rack, nudge it off and let it rest against the front of your shoulders. Squeeze your shoulder blades together, and push your chest out.
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2 BEGIN PRESSING THE BAR OVERHEAD, RETRACTING YOUR HEAD AS THE BAR RISES to keep it out of the way. When the bar passes your head, press it up and slightly backward so that it ends up in line with the back of your head. Hold for a moment, then lower the bar back to your shoulders. That’s one rep.
TIP
$ U: |) Z" L5 W/ r- {4 B8 GTry these pressing variations for more muscle
- N0 `# L/ J2 S, I4 U5 YPush Press
From the starting position, bend your hips and knees slightly as if you were about to jump. Bounce back up quickly, straightening your hips and knees, and explosively press the bar overhead.
Bradford Press Press the bar up as normal, but leave a little bend in your elbows at the top. Lower the bar behind your head, then press it back up. This move keeps all the stress on the delts.
SUREFIRE SHOULDERS Three secrets for better pressing
? Never allow the bar to touch your upper chest when you lower it. If you find that it does, “raise your elbows up slightly,” says Wendler. This will prevent your delts from stretching too much.
? Pressing heavy loads requires significant recovery time, so limit the exercise to one workout per week. “If you train your upper body twice a week, do bench presses one day and shoulder presses the next,” Wendler says.
, {1 f) a; c. W  O) y7 t* C? Don’t get psyched out. “The first rep is the hardest,” says Wendler, “because the lift starts with no eccentric [lowering] phase and no stretch reflex.” After the first rep, the reflex will kick in to help you.

为了饱满的三角肌，加油！

又学了三+1个小窍门
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1当你降下杠铃的时候绝对不要让它碰到到胸部。

2推举大重量需要时间有效的恢复。

6 A2 N8 u5 N( S! _, i3不要被第一次推举的重量吓坏了。

试着更换节奏以挤压更多的肌肉

锻炼与爱情有许多相似之处
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" m* S! g0 Y$ `2 O9 R3 g恋上健身每一次流汗都好比在谈一场恋爱

5 5 没杠铃啊

5 5 没杠铃啊
chenpk1 发表于 2009-10-20 21:34

用哑铃效果一样地棒！

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这个可以顶。

每一个健身房里都能至少找出这样一个傻瓜来，他嗨哟嗨哟地努力举起超过自己能力的重量，他这样做不仅会有得疝气、椎间盘突出、关节脱臼以及撕裂肌肉的危险，他还会牺牲自己的外形。良好的外形是塑造健美身材的关键，所以一定记住，不要因为举过重的重物而牺牲了你的外形。