什么时候做俯卧撑最好本人今年14岁.喜欢打篮球.但是偏瘦,想练一身肌,所以做俯卧撑.每天应做几个.什么时候做吖._百度作业帮
什么时候做俯卧撑最好本人今年14岁.喜欢打篮球.但是偏瘦,想练一身肌,所以做俯卧撑.每天应做几个.什么时候做吖.
锻炼身体需要的是系统性训练和持久性训练.所谓系统训练,就是在一段较长的时间里,比如1个月、3个月,每天进行全身的锻炼,包括腿部、腰部、胸部、手臂等.所谓持久训练,就是坚持,只要表现在两个方面,一是每一次锻炼需要坚持,二是要长期坚持锻炼.鉴于你还要上学,所以系统训练应选在假期里进行,系统训练最有助于锻炼肌肉.平常可以在早晨和中午做俯卧撑、哑铃等室内锻炼,一定要坚持.刚开始你会一天到晚都不舒服,不要着急,很正常,继续坚持锻炼,一段时间以后就好了.记着,想练身体,只做俯卧撑是不够的,需要哑铃、拉力器等器材.另外,锻炼时也要注意安全,买一些护腕、护肘等护具再好不过了.
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手臂训练1：完美版俯卧撑
此种俯卧撑男女皆可做。
你需要忘记高中时体育课上学过的俯卧撑，而是使用现在教你的方法。
每组15-20次，每次至少做2-3组。（以下其他训练都是如此。）
如果需要，可以使用改良后的俯卧撑（分开膝盖），并且要做足量。
1.最好在一面镜子前练习，这样可以检查动作的准确性。两手应与肩膀同宽，腹部收紧，确保肩膀和脖子放松。
2.使用肱三头肌协助完成俯卧撑，确保抬起和下伏的时候能感觉它们在发力。你的身体从肩膀到脚都必须保持紧绷，身体要与地面平行。
手臂训炼2：举哑铃
举哑铃对锻炼肱二头肌很重要。
1.肩胛骨内收，肘部保持在身体两侧，腹部收紧，放松膝盖。
2.一旦手臂到了正确的位置，轻松收缩肱二头肌，不要让肩膀向前旋转。
手臂训炼3：蜘蛛式俯卧撑
到底像不像蜘蛛呢？
1.准备好俯卧撑的姿势。
2.将你的右手臂最大限度向前伸，将左边膝盖向胸部屈曲，放下身体，完成一个俯卧撑。
3.回到一开始的姿势。
4.换另一边，用左手和右膝盖，完成第二次。
手臂训炼4；肱三头肌收缩
手臂训练1：完美版俯卧撑
此种俯卧撑男女皆可做。
你需要忘记高中时体育课上学过的俯卧撑，而是使用现在教你的方法。
每组15-20次，每次至少做2-3组。（以下其他训练都是如此。）
如果需要，可以使用改良后的俯卧撑（分开膝盖），并且要做足量。
1.最好在一面镜子前练习，这样可以检查动作的准确性。两手应与肩膀同宽，腹部收紧，确保肩膀和脖子放松。
2.使用肱三头肌协助完成俯卧撑，确保抬起和下伏的时候能感觉它们在发力。你的身体从肩膀到脚都必须保持紧绷，身体要与地面平行。
手臂训炼2：举哑铃
举哑铃对锻炼肱二头肌很重要。
1.肩胛骨内收，肘部保持在身体两侧，腹部收紧，放松膝盖。
2.一旦手臂到了正确的位置，轻松收缩肱二头肌，不要让肩膀向前旋转。
手臂训炼3：蜘蛛式俯卧撑
到底像不像蜘蛛呢？
1.准备好俯卧撑的姿势。
2.将你的右手臂最大限度向前伸，将左边膝盖向胸部屈曲，放下身体，完成一个俯卧撑。
3.回到一开始的姿势。
4.换另一边，用左手和右膝盖，完成第二次。
手臂训炼4；肱三头肌收缩
动作保持标准的姿势很重要。
1.站立时弯曲一条腿，另一边的手上拿一个哑铃，身体前倾45度。
2.保持肘部紧靠身体。
3.充分收缩肱三头肌，只让你的肘部和指尖之间在运动。
手臂训炼5：下压运动
没有球的话，找别的支撑物。
1.坐在一个椅子或长凳上，把手放在背后，保持后背挺直，腿向前伸直，与后背保持90度角，然后在脚下放一个球。 2.当你向下运动的时候，臀部要尽量接近板凳，肩胛骨内收。
手臂训炼6：拳击运动
想象对面是你恨的人，打拳还能释放情绪。
1.双脚打开，与肩同宽。双膝放松，腹部绷紧。在身体两侧向前出拳，每侧15次。
2.上勾拳，手臂弯曲成90度，在胸前交叉向上出拳，两边各15次。如果觉得轻松，可以增加强度。
7.有氧运动
有氧运动需要流汗，不要边做边玩。
基尔希最后强调：但如果你没有每个星期都做一些有氧运动，什么俯卧撑啊、举哑铃啊就都白做了。有氧运动意味着让你的心脏加速跳动、流汗至少45分钟，每周3-5次。不过不包括你锻炼期间接电话、发短信、看杂志的时间。
基尔希比较推崇的有氧训练有：
1.在跑步机上尽可能快地跑2500米
2.15分钟的攀岩
3.15分钟的上半身测力计
没有固定的健身房？不要认为你就能不做有氧运动了，比如想增加心率，跳绳就可以了。
这是一些简单的可以在家练习的有氧运动
1.跳绳15分钟
2.围着你家附近慢跑15分钟
3.爬15分钟楼梯
转自千客网
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俯卧撑能不能瘦肚子
& && &俯卧撑能不能瘦肚子???想了解更多俯卧撑能不能瘦肚子的问题么？可以先阅读本文了解关于減肥的案例。对你了解減肥有帮助的哦。`(*∩_∩*)′
俯卧撑能不能瘦肚子？？& && && & 我们都希望自己能在最短的时间内減fei成功，但是很多快速的減fei方法其实都非常的不健康而且容易反弹，減fei其实是一个循序渐进的过程，我们只要打下良好的基础才能真正获得健美的身材。只是追求短暂的速度却换来身体上的不健康或者是之后的反弹，減fei就失去了应有的价值。所以对待減fei，一定要理xing看待！那么減fei真的就不能短时间内实现吗？难道短时间減fei就一定会反弹吗？可不一定哦！今天小编就为大家分享一个真正有效、并且经过很多人证实的快速健康減fei方法！
【減肥自述】
& && &我是一位84年出生的年轻妈妈，在广州这样的大都市，像我这个年龄就有个快两sui孩子的女xing并不多。由于天生长着一张圆圆的娃娃脸，休完產假回到公司，同事们都说看不出我是当了孩子妈妈的人。听到同事们的赞美，我很高兴。可是我自己xin里却有个疙瘩：我仅仅是脸看上去显得小，但是体型还是有着生完孩子后的臃肿。
& && &怀孕期间不能大幅度动作，习惯了吃完就躺，生完孩子整个人还是懒洋洋。另外，怀孕时候吃得比较多，wei被撑大了，生完后不吃那么多，wei里就觉得空空的，鄙视自己一下！在家穿着睡衣还不觉得自己胖，可是真正上班后才发现，那么多衣服都穿不上。如何快速有效的減fei？能穿得的衣服，到了身上也穿不出以前瘦时候的气质。
& && &由于我从事IT行业，身边的同事基本都是未婚MM。如何快速有效的減fei？看着别人一个两个，都有着纤细的胳膊和小蛮腰，一向爱美的我，被深深地刺ji了。我决定开始減fei！去了某连锁纤体中xin询问瘦身疗程，一看价格真是把我吓到了！动不动就好几万~
& && &回家后我自己上网找產后減fei產品，找到了“贝立瘦靓丽网”推荐的減fei產品。贝立瘦靓丽网是一家专业帮助女xing朋友塑身美体，增加女xing魅力的第三方网络平台。他们能够根据女xing朋友得具体情况，为女xing朋友定制专属減fei计划，已经成功帮助上千万的姐mei瘦身成功。我赶紧找到了贝立瘦靓丽网的客服，客服耐xin的询问了我现在的生活习惯和自己身高体重，聊了好久之后她根据我的情况为我制定了一套属于我自己体质的減fei方案。
& && &我记得，一开始服用时会感觉到体内热热的，出汗，弄得我很勤换衣服。后来我索xing每天晚饭后都带着孩子出去散会儿步，既能带小孩玩一玩，又能做下有氧运动，回来一次xing换掉湿的衣服。大概吃了一个月的时间，有一次我晚上洗完澡照镜子，竟然发现自己的手臂和腿变得好细好细，像回到了以前一样。兴奋之余我立马拿起一件怀孕前买的，后来由于胖穿不合的靓裙出来试了试，居然穿上了，我那个高兴啊~~~~
& && &看着现在的我，腰围明显变小，小腿变得纤细，背bu赘肉消失。现在皮肤白皙紧致，自我感觉还在婚前。哈哈，我也经常组织姐mei们出去聚会，人变得非常乐观开朗。真享受现在的状态，我会继续保持的!
& && &嘻嘻，我挺满意这样的效果。继续坚持美丽吧！
专家指出：往往我们減fei的过程中会走入几个误区：
误区之一：減fei初期，盲目減fei。很多女xing在没有专业人员的指导下，很随意地去服用一些減fei產 品，盲目減fei。不但没起到显著效果，反而增加了治疗的时间和经济成本。
误区之二：肥胖程度不分治。胖一般非为微胖，胖，肥胖，每种类型的情况所适用的減fei方案是不同的 ，不分开治疗的话，效果反而不理想，所以減fei一定要分开才能达到真正的減fei效果最大。
误区之三：只顾&效果&不顾后果。少患者对減fei怀有一种急切的心情，总是希望一天两天让自己瘦如白 骨精。正是这种急功近利的心情，使得他们选择了所谓的“捷径”，比如说节食，服用泻yao等等，但这 些同时会导致自己营养不良，危害自身身体健康。严重者后期饮食恢复正常还会有一定的反弹现象。
误区之四：认为減fei不容易。许多在瘦身馆里有过多次減fei经历的人对減fei失去了信心。其实，減 fei不难，只是要找对方法，针对每个人不同的体质，来提出针对xing的減fei方案，才能达到瘦身最大
減fei为什么要选择“贝立瘦靓丽网”？
理由1：众所周知，由于每个人的肥胖情况不同，所以采取的減fei方法也大不相同。一种產品，也只是 针对一部分人群的。所以同一种產品，无法帮助所有的人都減fei成功。盲目的去使用產品，也不一定可 以达到很好的效果。找到适合自己的才最重要。
理由2：贝立瘦靓丽网，是根据不同客户的情况，为客户量身推荐不同的產品，提出针对xing的減fei方 案，以确保达到最好的效果。
理由3：贝立瘦靓丽网已经帮助成千上万名女xing朋友瘦身成功，有上万名朋友在贝立瘦靓丽网上分享減 fei成功经验！
理由4：只要加上大梅QQ（），就可以获得奢华级vip服务,可以终身享受減fei咨询服务。
【贝立瘦靓丽网】适用人群：
1、吃过其他減feiyao減fei茶无作用或停yao就反弹的朋友。
2、因为吃減feiyao副作用太大不想吃減feiyao想安全減fei的朋友。
3、体重符合标准，但对自己的是身材还不太满意，希望能再苗条些的朋友。
4、久坐办公室、宅在家里、长期缺乏运动体重不断增加的宅男宅女。
5、想健康減重的准新娘以及產后肥胖的妈妈们。
6、有将军肚，体型有失风雅的男士们。
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