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10.锻炼多裂肌、竖脊肌、股四头肌、三角肌动作方法:双脚伸入悬吊带后俯卧,双肘支撑,身体水平(图10)11.锻炼竖脊肌、多裂肌、腹直肌、股四头肌动作方法:站立,小臂伸入悬吊带。身体前倾,双肘支撑,直腿上摆(图11)12.锻炼半腱肌、半膜肌、股二头肌、臀大肌、臀中肌动作方法:两脚伸入悬吊带,两臂贴地仰卧,屈膝提髋(图12)13.锻炼肱三头肌、背阔肌、冈下肌、小圆肌、大圆肌动作方法:双脚伸入悬吊带,坐立两臂支撑,挺髋,身体自然打开(图13)
10. Exercise multifragmentation, erector spinae, quadriceps, deltoid muscle Action method: After the feet into the suspenders prone, elbow support, body level (Figure 10) 11. Exercise erector spinae, , Rectus abdominis, quadriceps movement method: standing, arm stretched into the sling. Lean forward, elbows support, straight leg swing (Figure 11) 12. Exercise semitendinosus, semimembranosus, biceps femoris, gluteus maximus, gluteus medius Action method: two feet into the sling, two Arm attached to the supine, knees to mention the hip (Figure 12) 13. Exercise triceps, latissimus dorsi, infraspinatus, the greater circular muscle, great circular muscle action method: feet into the sling, Ting Hip, the body naturally open (Figure 13)