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应广大健美爱好者的要求,推荐一套青年壶铃强身健美操,坚持锻炼,可增强躯干肌,使体格强健灵活,动作平稳协调。做前应先热身,活动肌肉和关节。动作力求准确,初练者可使用16公斤壶铃,视锻炼情况逐渐加大负荷和重复次数。 1.两腿开立,与肩同宽。双手持壶铃侧平举,然后举过头顶,两臂缓缓从两侧放下:2—3秒钟后再重复做(图1)。 2.站立,右手持壶铃上举,同时下蹲,左手从地板上提起另一只壶铃,直腰;右手放下,将壶铃置肩部,再举过头顶,放下;然后调换做同样动作(图2)。
The majority of bodybuilding enthusiasts should request the recommendation of a set of young kettle beating aerobics, insist on exercise, can enhance the trunk muscles, so physically strong and flexible, smooth and coordinated action. Before doing warm-up, active muscles and joints. Strive to accurately move, beginners can use 16 kg kettle bell, depending on the exercise gradually increase the load and the number of repetitions. 1. Legs open, shoulder width. Hold the kettle bell side of both hands flat, and then over his head, his arms slowly dropped from both sides: 2-3 seconds and then repeat (Figure 1). Stand up, hold the kettlebell on the right hand while lifting, while squatting, left hand lifting another kettle from the floor, straight; right hand down, set the kettle bellows shoulder, then over the top, down; and then do the same Action (Figure 2).