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施瓦辛格训练肌肉
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你可能喜欢杠铃站立弯举(手心向内)
上举杠铃时不要扣腕，两上臂紧靠体侧，与地面垂直。上举时不要耸肩或借助身体后仰。
身体直立，两手同肩宽，反握杠铃，放于大腿前。屈臂将杠铃举至胸前，使肱二头充分收缩，稍停，然后慢慢放下。
上体保持正直，不要借助腰部力量完成动作;哑铃放下不要向后摆动。
两手各持一哑铃放于体侧，屈臂将哑铃举起，前臂与上臂尽量靠拢，稍停然后慢慢放下哑铃至两臂完全伸直。
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声明：文章内容仅供参考，具体治疗及选购请咨询医生或相关专业人士。您若对该稿件内容有任何疑问或质疑，请即与池州新闻网联系，本网将迅速给您回应并做处理。电话：010-
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医学是严谨的，生命是唯一的，因个体差异不同，请勿将本网站信息当做诊疗依据!本网站本着服务于民、健康大众的原则致力于提供正确的、完整的、科学的、严肃的健康服务资讯，但所提供的任何 及治疗方法仅供参考，不能替代专业医务人员的建议，如未到医院就医，并未遵照医生诊断和治疗建议，自行使用本网资料发生偏差，本站概不负责，亦不负任何法律责任。凡以任何方式登陆本网站或直接、间接使用本网站资料者，视为自愿接受本网站声明的约束。引体向上是练肱二头肌的最好动作吗
引体向上是练肱二头肌的最好动作吗
------，<span id="wppvp_tv_4人学习 日更新 ， 更多内容在 : , , ，
引体向上是练肱二头肌的最好动作吗
就连健美也承认对健美大有裨益，但很少有人知道也是练习的最佳动作。大多数现代者还坚持通过弯举练习来锻炼。但实际上不管你用多大的重量，弯举都只是一种孤立动作，因为它只通过一个肘关节来锻练肱二头肌。而引体向上是一种，通过两个关节（肘关节和肩关节）来锻炼肱二头肌。
这正是肱二头肌自然的运动方式，所以按这样的方式训练，上这块小小的就会变得非常强大。想想看，让一个90 千克的人做引体向上，那就相当于他的肱二头肌要以完整的运动幅度弯举90 千克。你知道有几人能弯举90 千克的呢？如果这个人继而又掌握了单臂引体向上，那他就是用一只手臂的肱二头肌拉起了90 千克的重物，这就相当于在
里弯举90 千克的。
难怪体操运动员都有甜瓜般巨大的肱二头肌。你如果真想拥有强大的肱二头肌并释放其全部的潜力，那就忘掉弯举，做引体向上吧！相关知识点：
下列有关人体运动的说法，正确的是（ ） A．骨是运动的支点 B．骨骼肌收缩为运动提供动力 C．一个动作可以由一块骨骼肌独立完成 D．用力推门
下列有关人体运动的说法，正确的是（　　） A．骨是运动的支点 B．骨骼肌收缩为运动提供动力 C．一个动作可以由一块骨骼肌独立完成 D．用力推门时，肱二头肌收缩，肱三头肌舒张
答案:B【解析】试题分析：A、在运动中，骨起杠杆的作用，关节起支点作用，B、骨骼肌包括肌腱和肌腹两部分，只有肌腱和肌腹都收缩，才能牵动骨围绕着关节活动，从而产生运动，C、任何一个动作的完成，都是由骨骼肌、骨和关节三者配合，在神经系统的支配和其他系统的辅助下完成的，在运动时，骨骼肌都是由两组或多组相互配合进行活动，故ABC都不符合题意； D、用力推门时是一个伸肘动作，伸肘时肱二头肌舒张，肱三头肌收缩，故不符合题意。考点：本题考查的是骨骼肌在运动中的协作关系，解答此题的关键是掌握人体完成一个运动都要有神经系统的调节，有骨、骨骼肌、关节的共同参与，多组肌肉的协调作用，才能完成。&#xa0;
相关知识点：
[下列有关人体运动的说法，正确的是（ ） A．骨是运动的支点 B．骨骼肌收缩为运动提供动力 C．一个动作可以由一块骨骼肌独立完成 D．用力推门]相关内容：
频道总排行
频道本月排行与监狱等监管场所不同，这里的生活区没有铁栅栏。
12岁的范爷穿着浅粉色洋装，扎着俏丽发型。
　　健美比赛要求运动员按照竞赛规则规定的人体造型动作来展示发达的肌肉形态、匀称清晰的肌肉质量、平衡协调的人体骨架结构。规范标准的健美造型动作是运动员充分展示自己健美形体水平的集中表现。裁判员是遵照规则要求，仔细观察比较运动员每一个造型动作所展示出来的肌肉围度、肌肉质量、肌肉状态、肌肉力度、肌肉清晰度以及身体架构的比例形态，逐一进行评判排出名次。
　　一些高水平运动员由于忽略了造型动作的训练，在比赛中因造型动作不准确、不规范，没能充分展示自己的水平而与优异成绩无缘，甚至与冠军失之交臂，非常可惜。所以，健美造型动作的标准与规范至关重要。
　　要想掌握好标准规范的健美造型技术动作，必须要了解每一个造型动作的技术原理及所要展示的内容含义，并进行反复地、长时间地不断训练，培养良好的肌肉控制能力，同时提高造型动作的稳定性。
　　建议健美运动员在每次锻炼结束后，进行一定时间的规定动作造型和自选动作造型训练，不断体验造型动作的肌肉感觉。训练时可以结伴一同训练，相互纠正或者面对镜子反复训练，使自己真正能够做到肌肉控制准确到位、造型动作稳定规范。
　　前展双肱二头肌
　　动作要领：两脚左右开立与肩或与髋同宽。两眼平视前方、略带微笑。两臂从身体两侧上举弯曲肘部，肘略高于肩。握拳屈腕、两拳稍向前转，收缩肱二头肌。吸腹、用力收缩大腿股四头肌。
　　特别提示：不要耸肩。注意用力收缩大腿股四头肌。
　　裁判员评判重点：双肱二头肌的轮廓、围度、清晰度，以及与身体各部肌群的轮廓、清晰度是否协调。同时观察整体形态。
　　前展双背阔肌
　　动作要领：两脚左右开立与肩或与髋同宽。两眼平视前方、略带微笑。两臂屈肘，两手置于腰部两侧，略向内侧挤压。吸腹，双侧背阔肌向两侧充分打开。用力收缩胸部、肩部、大腿股四头肌。
　　特别提示：两肘略微向前扣，胸部略向上提。特别要注意收缩大腿股四头肌。
　　裁判员评判重点：双背阔肌的发达程度，以及与肩部、臂部、胸部、腹部、前臂肌群、大腿前部肌群的发达程度是否协调。
　　-------------------------华丽的分割线---------------------------
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