1个月,让你拥有粗壮的手臂的训练计划-克己网
1个月,让你拥有粗壮的手臂的训练计划-克己网

(set  组   ; reps 重复次数  ;superset  附加组,感觉量不够可以用 )

详细的介绍:
官方< | 切换 | >解析

 

杠铃卷曲

1个月,让你拥有粗壮的手臂的训练计划-克己网

1个月,让你拥有粗壮的手臂的训练计划-克己网

 

  1. Stand up with your torso upright while holding a barbell at a shoulder-width grip. The palm of your hands should be facing forward and the elbows should be close to the torso. This will be your starting position.

站立,双手握住杠铃,双臂与肩同宽。手掌向前,手臂紧贴身体。

  1. While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out. Tip: Only the forearms should move.

握紧后,向前卷曲上臂,肱二头肌发力的同时呼气,需要注意的是,只有前臂移动!

  1. Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second and squeeze the biceps hard.

运动直到杠与肩同高。在最高位置保持1秒钟,用力榨干你的力量!

  1. Slowly begin to bring the bar back to starting position as your breathe in.

慢慢回复原来的位置,同时吸气

  1. Repeat for the recommended amount of repetitions.

重复之前的动作

 

双杠下降(肱二头肌)

1个月,让你拥有粗壮的手臂的训练计划-克己网

1个月,让你拥有粗壮的手臂的训练计划-克己网
官方< | 切换 | >解析

 

  1. To get into the starting position, hold your body at arm\'s length with your arms nearly locked above the bars.

按图中所示的姿势维持在双杠上,双臂之间一臂的距离,握紧

  1. Now, inhale and slowly lower yourself downward. Your torso should remain upright and your elbows should stay close to your body. This helps to better focus on tricep involvement. Lower yourself until there is a 90 degree angle formed between the upper arm and forearm.

吸气的同时身体缓缓下降。保持躯干直立而且手臂紧贴躯干。缓慢降低直到上臂和前臂呈90度的夹角

  1. Then, exhale and push your torso back up using your triceps to bring your body back to the starting position.

之后,呼气的同时使用你的肱三头肌使身体向上

  1. Repeat the movement for the prescribed amount of repetitions.

重复之前的动作

交叉身体卷曲

1个月,让你拥有粗壮的手臂的训练计划-克己网

1个月,让你拥有粗壮的手臂的训练计划-克己网
官方< | 切换 | >解析

 

  1. Stand up straight with a dumbbell in each hand. Your hands should be down at your side with your palms facing in.

站直,双手握一个哑铃。手臂自然垂在体侧,手掌朝自身

  1. While keeping your palms facing in and without twisting your arm, curl the dumbbell of the right arm up towards your left shoulder as you exhale. Touch the top of the dumbbell to your shoulder and hold the contraction for a second.

呼气的同时卷曲你的右臂提起哑铃,达到顶点后坚持一段时间

  1. Slowly lower the dumbbell along the same path as you inhale and then repeat the same movement for the left arm.

缓慢放下右臂的同时吸气,之后左臂重复之前右臂的动作

  1. Continue alternating in this fashion until the recommended amount of repetitions is performed for each arm.

重复练习,直到推荐的组数

 

平地哑铃卧推

1个月,让你拥有粗壮的手臂的训练计划-克己网

1个月,让你拥有粗壮的手臂的训练计划-克己网
官方< | 切换 | >解析

 

  1. Lay on the floor holding dumbbells in your hands. Your knees can be bent. Begin with the weights fully extended above you.

平躺在一个地面上。膝盖可以弯曲。开始的时候哑铃在你的上方

  1. Lower the weights until your upper arm comes in contact with the floor. You can tuck your elbows to emphasize triceps size and strength, or to focus on your chest angle your arms to the side.

将哑铃放低直到你的上臂触碰到地板。你可以改变角度来让力量集中在你的三头肌或者是分散一些在你的胸肌上

  1. Pause at the bottom, and then bring the weight together at the top by extending through the elbows.

重复上去又下来的姿势,直到达到推荐的组数

 

绳索垂式弯举

1个月,让你拥有粗壮的手臂的训练计划-克己网

1个月,让你拥有粗壮的手臂的训练计划-克己网
官方< | 切换 | >解析

 

  1. Attach a rope attachment to a low pulley and stand facing the machine about 12 inches away from it.

将绳索附件连接到一个低滑轮上,面对机器距离12英寸远的地方。

  1. Grasp the rope with a neutral (palms-in) grip and stand straight up keeping the natural arch of the back and your torso stationary.

握住绳子,挺直身体,保持背部和躯干的自然拱形。

  1. Put your elbows in by your side and keep them there stationary during the entire movement. Tip: Only the forearms should move; not your upper arms. This will be your starting position.

开始的动作是,手臂自然下垂在体侧  注意:运动的时候只有前臂在动,上臂不动!

  1. Using your biceps, pull your arms up as you exhale until your biceps touch your forearms.Tip: Remember to keep the elbows in and your upper arms stationary.

吐气的同时使用肱二头肌拉绳子,直到肱二头肌与前臂相碰   注意:运动的时候只有前臂在动,上臂不动!

  1. After a 1 second contraction where you squeeze your biceps, slowly start to bring the weight back to the original position.

收缩处保持一秒,之后再放下

  1. Repeat for the recommended amount of repetitions.

重复之前的动作

Variations: You can perform this exercise with dumbbells.

提示:克己网的健友们可以使用哑铃来代替绳索!

 

三头肌绳索屈伸

1个月,让你拥有粗壮的手臂的训练计划-克己网

1个月,让你拥有粗壮的手臂的训练计划-克己网

 

1.

官方< | 切换 | >解析

 

Attach a rope attachment to a high pulley and grab with a neutral grip (palms facing each other).

将绳索附件连接到一个高滑轮上,握住

2. Standing upright with the torso straight and a very small inclination forward, bring the upper arms close to your body and perpendicular to the floor. The forearms should be pointing up towards the pulley as they hold the rope with the palms facing each other. This is your starting position.

直立,躯干挺直,微微向前倾,使上臂贴近身体且垂直于地面。

3.  Using the triceps, bring the rope down as you bring each side of the rope to the side of your thighs. At the end of the movement the arms are fully extended and perpendicular to the floor. The upper arms should always remain stationary next to your torso and only the forearms should move. Exhale as you perform this movement.

用你的三头肌拉绳子,使其每边都靠近你的大腿。伸展你的手臂直到他们垂直地面。上臂保持不动,只有前臂移动。做动作的时候吐气。

4. After holding for a second, at the contracted position, bring the rope slowly up to the starting point. Breathe in as you perform this step.

吸气的同时缓慢让绳子归位到开始时的位置。

5. Repeat for the recommended amount of repetitions.

重复推荐的组数

Variations: There are many variations to this movement. For instance you can use an E-Z bar attachment as well as a V-angled bar or straight bar.

可以使用一些其他的东西来代替

Same as the Triceps Pushdown except with the rope attachment.

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