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Chest Workout (3) – Incline Dumbbell Press胸部锻炼(3) -斜哑铃新闻

January 5th, 2008 2008年1月5日 · · 5 Comments 5评论 · ·


公司胸,muscle.JPG

When I first started weight training, my upper part of chest (upper pectorals) did not develop well.当我刚开始体能训练,我的胸部上部 ()上胸肌的发展并不好。 I just did not bother until I realized that gym goers have better shape of chests.我没有打扰,直到我意识到,健身房观众有更好的胸部的形状。 One of the workouts meant for this part of muscle is incline dumbbell press.对于这部分意味着肌肉锻炼之一是按哑铃倾斜。 This exercise is good in developing and refining the upper chest, front and side of the shoulders, sides of the chest and the triceps too.这项工作是好的,发展和完善上胸,车头和肩膀一边,双方的胸部和三头肌了。 These muscles are crucial in all upward and forward-reaching pushing and throwing actions.这些肌肉是非常重要的所有向上和前瞻性深远的推动和投掷的行动。 If you are a boxer or basketball players , you will appreciate the importance of having these muscles being built strong.如果你是一名拳击手或篮球运动员 ,你会明白,这些肌肉有正在兴建的强烈的重要性。

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倾斜-哑铃争取-上层胸肌- 2.jpg -

Steps: 步骤:

  1. Lie on an incline bench which is between 30 and 45 degrees .一个斜躺在长椅的30至45度 If the angle is too steep (more than 45 degrees), you may end up taking the work away from the chest and working the anterior deltoids (the front of the shoulder) more.如果角度太陡(超过45度)时,您可能将逐渐远离工作的胸部和工作的(在前面的肩膀)美洲黑更前。
  2. Put your feet firmly on floor to create a stable position.把你的脚紧紧地板创造一个稳定的位置。
  3. Make sure that your butt, back, shoulders, and head are firmly positioned on the bench.请确保您的臀部,背部,肩膀和头部的,是替补的位置。
  4. Take a dumbbell in each hand with a pronated (palms facing away from your body) grip.以每手哑铃与旋前(左远离你的身体手掌)抓地力。
  5. Start with a light weight.开始具有重量轻。 The weights should be parallel with each other, palms facing outward.权重应互相平行,手心向外。 Press the dumbbells upward and slightly in and stop just shy of your elbows being locked.按哑铃向上,微,停止只是害羞的手肘被锁定。
  6. Exhale as you pass the point of greatest resistance.呼气为您传递的最大的阻力点。
  7. Pause slightly (for a second) at the top of the movement and repeat.暂停略(第二),在运动和重复的顶部。 Inhale and hold your breath as you lower the dumbbells.吸气并屏住呼吸,你放下哑铃。
  8. Do 2 to 3 sets of this exercise with 8 to 12 repetitions each set.做2至3这个重复8到12套每套演习。

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Tips: 提示:

  • If you are a beginner, start with a light weight.如果您是初学者,具有重量轻的开始。
  • Use moderate rate of speed , keeping the dumbbells under control at all times. 使用温和的速度 ,驾驭在任何时候哑铃。
  • You do not have to wear only an underwear to do the incline dumbbell press (as shown in the picture below).您没有穿内裤只有这样做哑铃倾斜媒体(如下面的照片)。 It just won't help.这只是不会帮助。

倾斜-哑铃压underwear.jpg

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5 responses so far ↓ 5答复迄今↓
  • aw // / / Jan 5, 2008 at 5:38 PM 2008年1月5日在日下午05:38

    Argghh my eyes.. Argghh我的眼睛.. my eyess… GAY GAY GAY..我eyess ...同性恋同性恋同性恋.. Let me guess..让我猜.. the only possible place that pic came from is something like gaygymgoers.com唯一可能的地方峰来自东西就像gaygymgoers.com

  • aw // / / Jan 5, 2008 at 5:39 PM 2008年1月5日在日下午05:39

    And the new “Press Me Hard” submit button below……而新的“我很难按”提交按钮... ...

    Ah well who am I to judge.阿好我是谁判断。 Carry on, you rainbow-carrier you!坚持下去,你彩虹载波你! :D :Ḏ

  • Doug Hawkins 道霍金斯 // / / Jan 6, 2008 at 12:06 PM 2008年1月6日在12:06 pm

    This is a good exercise, however it is one that I don't see performed at the gym often enough.这是一项很好的运动,但它是一个我不认为在健身房进行经常不够。 Although I do it, I've noticed that others just do the very basics.虽然我这样做,我发现其他人只是做了最基础。 Unfortunately, those “others” havnt had much improvement and look the same as they did the year before.不幸的是,“其他”havnt有很大的改善,并期待一样,他们一年前。
    Mun, yes those last two photos do look gay hehe屯门,是那些过去两年照片根本看同性恋赫赫
    Training in Speedo's is not a cool look!培训Speedo泳衣的不冷静看!

  • Mun // / / Jan 6, 2008 at 12:11 PM 2008年1月6日在日下午12:11

    Hi aw and Doug Hawkins – No worry, I am straight but I just find the last picture so “unusual” that I decided to share it here. 喜胡和Doug霍金斯 -不用担心,我很直,但我只是觉得最后一张图片,以便“不寻常”,我决定在这里分享。 LOL.大声笑。

  • baladev baladev // / / May 26, 2008 at 10:36 PM 2008年5月26日在10:36 pm

    well, that last pic is definitely a fun stuff, its like to the co-gymners — eww!嗯,最后一张图片绝对是一个有趣的东西,它想的合作gymners - eww! i'm pressing it hard我迫切很难

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