哑铃是中学生课外锻炼简便易行的轻器械之一.持恒锻炼有助于促进青少年身体的正常发育和矫治形体姿态.以下介绍一套适合于中学生课外自我锻炼的哑铃操. 第一节分腿站立(同肩宽),两臂屈肘握哑铃(5公斤)位于肩侧。动作:1.两手向上推举哑铃(图1),吸气。2.两手下落成预备姿势,呼气。共三组,每组10次。第二节凳上仰卧,两 Dumbbell is a simple and easy exercise for secondary school students, one of the light equipment.Here constant exercise can help promote the normal development of young people’s body and orthodontics pose.Followed by a set of dumbbell exercises suitable for secondary school students to exercise after class. Standing (with shoulder width), arms elbow grip dumbbell (5 kg) on ​​the shoulder side. Action: 1. Push up dumbbells with both hands (Figure 1), inhale. 2. hands down into the preparatory position, exhale. A total of three groups of 10 times each. The second bench supine, two