【运动笔记】20181209 背部及胸部锻炼 by windowglass

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actifit · @windowglass · (edited)
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【运动笔记】20181209 背部及胸部锻炼
![](https://steemitimages.com/0x0/https://usermedia.actifit.io/095be417-3fbc-424e-aa57-15eac0a012b5)

今天又是酷酷教练带，经过昨天的接触，他似乎对我的体能有所了解了，今天安排的锻炼虽然仍然不轻，但起码我能够坚持下来了……

1、硬拉，15×4
这动作以前详细记录过，不用细说了。重点是不管提起还是放下，都要保持腰背挺直，挺胸。这动作虽然做得有点慢，但符合自己的节奏就是了，基本上还算是标准的。

2、…………，15×4
双腿分立，与肩同宽，膝盖微屈，翘臀靠在柱子上，腰背挺直，挺胸俯身，双手下垂反握杠铃杆，上臂夹紧身体，延膝盖屈肘网上拉杠铃杆至小腹，还原。
这个动作做得挺辛苦，而且还不到位，教练判断我的肩关节受限，所以把俯身与地面平行换成了身体前倾，让我更好地感受背部发力。

3、器械前推，15×3
之前做这个动作时，要求是肘与肩同高，那是练肩部的，现在要练胸部，所以要肘比肩低，身体与上臂的夹角约六七十度那样子。计划是做四组，但做第三组是已经感到整条手臂都疼了，手软……于是就停止了这组，做下一组去了。

4、器械前夹，15×4
与上一组动作一样，肩背紧靠椅背，挺胸，腰部不能靠在椅背上，要弓起来，前夹时手臂放松，以胸部发力。
胸部发力我能感受得到，但手臂却总是没办法放松，他也不强求，说动作练多了就懂得怎么放松了……

PS：今天气温很低，还下着雨，天阴沉沉的，但是通过美颜，这窗外的景色真是美得认不出来了……😅😅
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@cnbuddy · 
你那里天气如何？新人吗？[《steemit指南》](http://steemh.org/)拿一份吧，以免迷路; 另外一定要去 @team-cn 的新手村看看，超级热闹的大家庭。如果不想再收到我的留言，请回复“取消”。
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@steemhq ·
re-windowglass-actifit-windowglass-20181209t150032862z-20181209t220003128z
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@pizzapai · 
看到胸部一定要来了解一下。
😂

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@windowglass · 
想什么呢……😂😂😂

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@pizzapai · 
我的是迷你包... 可能..包都称不上....
所以要看看有没有可锻炼的招式

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@actifit ·
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