动作一:坐式肩上推举 强化目标:中膊及前膊肌肉 首先坐在健身球上,双手握着哑铃,手肘成直角将哑铃托起,前臂稍低于双肩的水平位置(图A1)。然后慢慢伸直手臂并将哑铃向上提高,当高举至手臂差不多完全伸直时,保持手肘微屈并稍作停顿(图B1)。最后弯曲手臂,将哑铃降回原来位置。在动作过程中必须保持腹部收紧及 Action one: sitting shoulders push to strengthen the goal: first in the middle and forearm muscle sitting on the fitness ball, both hands holding a dumbbell, elbow at right angles to hold the dumbbell, forearm slightly below the level of shoulders (Figure A1). Then slowly straighten the arm and raise the dumbbell up, keeping the elbow flexed slightly and holding it to a halt when it is almost fully extended (Figure B1). Finally bend the arm, the dumbbell back to its original position. In the course of action must keep the abdomen tightened and