[21343次][2907次][1479次][1303次][1045次][755次][742次]出色男人 让胸肌撑满T恤?痛经 常见疑问解答集锦?您当前的位置：- - 出色男人 让胸肌撑满T恤?痛经 常见疑问解答集锦?出色男人 让胸肌撑满T恤?痛经 常见疑问解答集锦?来源：　 时间： 12:27:05　　夏天穿短袖T恤的时候，你不可能不羡慕那些衣服里面像是扣了两块铁板的家伙。我们只有实用的运动训练计划和指导，要想有点儿变化，那就来吧。　　一般人的平均卧推重量大约为61公斤。只要你参考我们提供的方法悉心练习，就可以大大超过这个平均成绩。胸大肌在卧推这个动作中是主要参与发力的肌肉群，此外主要还有三角肌(前束为主)和肱三头肌协助发力。　　如果你在胸肌之前训练三角肌或肱三头肌，那么你在锻炼胸肌的时候就不能达到足够的强度而充分锻炼胸肌。理想的顺序是先练胸肌，而后再练三角肌，最后练肱三头肌。　　主要训练动作：经典的杠铃卧推练习对于锻炼胸肌来说，绝对是最基础和最重要的练习。这个练习和其他任何一个练习相比，能够刺激更多的胸肌肌纤维。　　怎么做卧推?仰面平躺在平板卧推凳上，以头部、上背和臀部接触凳面并获得牢稳的支撑，双腿自然分开，双脚平放在地板上。正手(虎口相对)满握(拇指绕过铃杆，与其他四指相对)杠铃杆。　　双手握距略比肩宽。从卧推架上取下杠铃，双臂伸直，使杠铃位于锁骨正上方。沉肩，并且收紧肩胛骨。然后在充分的控制下慢速下放杠铃，在乳头略下轻轻碰触胸部。随即向上、并且略向后推起杠铃，使杠铃又回到锁骨上方。此时的肘部可以锁定，也可以不完全伸直。肩胛骨持续收紧。　　几点说明：不同握距，不同效果 不同的握距。握距不同，锻炼的重点也会有所不同。较宽的握距着重锻炼胸部，较窄的握距对肱三头肌和三角肌刺激更多一些。　　使用不同的器械：用哑铃做卧推所举起的重量，会比使用杠铃做卧推举起的重量小一些。但是，由于使用哑铃的时候，双手各自独立地运动，有助于小臂保持与地面垂直，减少受伤的危险。　　训练计划的改进：大多数人最常用的胸部锻炼方法是做三个动作，每个动作做三组，而我们建议的锻炼方法是做七个动作，每个动作只做一组。这种方法不是从三个角度，而是从七个不同的角度刺激胸肌。这种方法可以刺激到更多的肌肉纤维，促进肌肉的全面增长。　　双手——双手正握(掌心向上，虎口相对)杠铃，握距略肩于宽。使杠铃杆压在掌心上，这样才能使杠铃的重量直接通过手腕传达到肘部。　　手腕——要避免过分向后翻腕。应该使手腕保持正直的姿势，以便均匀地分散受力，保护关节。　　胳膊——在杠铃到达最高点时，可以伸直双臂，也可以锁定肘关节;这样做非但不会伤到你，而且还有助于你获得更充分的动作幅度。下放杠铃的时候，使杠铃轻轻碰触一下你的胸部。　　胸部——把杠铃杆下放到乳头周围或乳头稍下的位置。如果高于或低于乳头太远，肩关节会受到过多的压力，练习的难度也会因此加大。　　眼睛——在动作的上半程时盯住杠铃杆的中心，但不要在下放时收紧下巴紧盯住杠铃杆不放，应该自然地目视上方，集中精力推举重量，使杠铃再次返回视野。　　头部——时刻使头部平放在训练凳上。当你感到脖子或上背部承受了过多的压力时，可以转动头部做适当调整。　　肘部——使肘部位于身体两侧，而不是向外展开，以确保小臂与地面垂直。　　双腿——双脚平放在地面上，双腿自然打开，呈字母“V”形，膝盖弯曲成90度角。　　双脚——双脚要始终平放在地面上，脚尖可以适当打开以更好地维持平衡。当你推起重量太吃力的时候，可以适当移动脚的位置，也可以掂起脚尖来配合弓腰助力。　　臀部——臀部始终贴在训练凳上，配合弓腰。胸部因而可以避免过多的借力，得到充分的锻炼。　　下背部——在整个动作过程中都要保持背部的自然弯曲。过分弯曲下背部或抬起臀部会改变练习胸肌的角度，这样重点就变成了胸肌下部和肱三头肌，下背和脊柱也会受到过多的压力。　　肘部——使肘部位于身体两侧，而不是向外展开，以确保小臂与地面垂直。　　不管是足球、篮球、武术还是曲棍球，在任何对抗性运动中，强壮的胸肌都是一种优势，你可以更加容易地推动你前方的阻碍。　　更加有力的挥臂!网球中的大力扣杀和棒球中的大力投球都需要强大的胸肌来获得速度。勇猛向前的力量!胸肌最主要的功用是使大臂向前运动，所以发达的胸肌使你一往无前地排除你前方的障碍。　　痛经能不能根治?　　问：从第一次来月经就开始痛经，常年吃了很多的药都没有彻底的根治，我想问一下您这个病到底能不能根治?小心痛经背后的4种疾病　　答：痛经有一种叫原发性的，是根本不能根治的。对50%的人来说，这是一个生理现象，只是每个人的感觉程度不一样，有的人的痛域特别高，就是我可以忍受，但是有的痛域特别低，稍有一不适就影响他的工作。必须是影响了正常工作的疼痛才称为痛经，就是说有一半的女性被月经影响了工作和生活，但是程度不一样。这个当中多数人是原发性的，不可能根治。就是说你只要有排卵就会疼痛，不排卵就没有孕痛就没有月经。妇女进入了初潮，很少有人一来就痛，因为排卵还没有成熟，所以就不会产生激素，一般是初潮后半年后才有月经，不排卵了它就不痛了，换句话说你痛经就可能是排卵，可能是怀孕或者是生小孩。　　问：我的主要问题是痛经，自月经到现在每次的周期是28天左右，经常会提前一周，来月经第一天几乎没有，到第二天才正常开始，但是伴随而来的是腹痛，严重时就是呕吐，本身内分泌不调，吃了很多的药也不明显，也什么办法可以根本上根治?　　答：根治不太可能，就是你所谓的痛经，我已经讲过了就是孕酮，有一种办法就是根本不让它排卵，就是现在市场上流行的一个口服的避孕药，还有一种方法是可以吃一些止痛药，就是吃一些抑制前内腺素的，等这个药物不起作用的时候你应该是增加一些药量，如果你已经服用了很多药还没有根治，就不要考虑是原发性的，可能就是气质性的。还有一种原发性痛经最开始的时候是在月经来几个小时就已经开始了最痛的时候应该是24小时，2、3天以后应该是消失了，如果真正持久到5、6天，这就很难用原发性的痛经解释了，就需要到医院去检查以下。　　更多痛经解读：请见痛经专栏。　　问：您可以讲一下什么是气质性病变吗?　　答：就是可以查出原因的就叫气质性病变，像内膜异位症，或者是所谓的　　C125都是与内膜异位症有关系的指标，或者是子宫内膜异位症长了囊肿，或者是盆腔检查发现子宫增大了这就是经过妇科检查或一些指标，或者是超声，这些东西还没有查出来都总是痛经，很难用原发性的来解释，你可能会做一个腹腔镜，可能你会在腹膜上找到，有的人可能是做一个宫腔镜子，你可能就会发现一个小的肌瘤在那儿，只要发现了这些情况都叫气质性的病变，如果根本你就没有任何的异常就不叫。　　是否可以用药物去调理?　　问：痛经用中药去调理，你对这个怎么看?　　答：中药调理还可以，如果你吃一些中药是治本，西医是治表的，你平时看一些中医可能会给你调理一下，根本上的一种机理就是“不通则痛”中药的起效比较慢。　　问：我痛经月经不调总是吃乌鸡白凤丸，但是停药了以后又恢复到以前的状态，想问一下您应该怎么样吃这个药，或者是有没有比这个药更好的方法?长期吃乌鸡白凤丸，会不会有副作用?　　答：乌鸡白凤丸是中药，中药就是一种调理，你觉得还可以吃也没有关系，中药对你也没有什么太大的坏事。一种办法就是一直吃下去，第二种办法就是先不吃，根本不管它，所谓的月经不调就看你是怎么所谓的一个概念，早来几天或者是晚来几天并不称为月经不了，我突然两个月才来一次也是正常，这种情况偶尔发生都是正常的范围，中枢神经是一个调理，也许你工作一紧张这次就不来，这都是一种正常的现象，但不是经常发生。长期吃乌鸡白凤丸，应该没什么问题。　　问：我每次来月经的时候第一天肚子都很疼，我服过很多的中药西药，但都是刚刚开始比较见效，后来就没有什么作用，这是什么原因?　　答：你觉得如果药物没有作用就可以再加一点量，第一天24小时是最重的，后面就会慢慢的缓解了，属于你吃了有效，如果没有效了就加一点量。就是第一次加半片，就是50%后来再加倍会好一些。只要你药物控制有效，而且你24小时慢慢就会缓解了，如果你查过超声没有什么问题，放松就会好一些。http://www.zbnews.net/jjhy/xywy/8.htmlhttp://www.zbnews.net/jjhy/ysbk/5.htmlhttp://www.zbnews.net/jjhy/slys/2.htmlhttp://www.zbnews.net/jjhy/jlys/4.htmlhttp://www.zbnews.net/jjhy/jjys/3.htmlhttp://www.zbnews.net/jjhy/cyys/9.htmlhttp://www.zbnews.net/jjhy/zyys/4.htmlhttp://www.zbnews.net/jjhy/sjys/1.htmlhttp://www.zbnews.net/jjhy/ttys/8.htmlhttp://www.zbnews.net/jjhy/jkwq/6.html/hysj/myys/4.html/hysj/jjys/0.html/hysj/myys/8.html/hysj/ysrs/1.html/hysj/myys/9.html/hysj/nnys/7.html/hysj/jkwq/4.htmlhttp://www.zbnews.net/jjhy/mjys/4.htmlhttp://www.hynews.net/hyrd/ttys/5.html/shbk/ttys/7.html/shbk/ysrs/8.html/shbk/ysys/6.html/hyrd/nnys/2.html/hyrd/jkwq/0.html/hyrd/ttys/7.html/hyrd/jkwq/0.html/hyrd/mjys/2.html/hyrd/blys/7.html/hyrd/ttys/9.html/hysj/mrys/3.htmlhttp://www.zbnews.net/jjhy/jjys/5.htmlhttp://www.zbnews.net/jjhy/jlys/3.htmlhttp://www.zbnews.net/jjhy/sjys/9.html/shbk/mrys/3.html/shbk/jkwq/4.html/shbk/jkln/0.htmlhttp://www.hynews.net/hyrd/ttys/6.htmlhttp://www.hynews.net/hyrd/myys/5.htmlhttp://www.hynews.net/hyrd/sjys/4.htmlhttp://www.hynews.net/hyrd/jkln/0.htmlhttp://www.hynews.net/hyrd/zyys/9.htmlhttp://www.hynews.net/hyrd/ydys/2.htmlhttp://www.zbnews.net/jjhy/ysys/0.html/hyrd/ysrs/6.htmlhttp://www.zbnews.net/jjhy/ttys/0.htmlhttp://www.zbnews.net/jjhy/mrys/7.htmlhttp://www.zbnews.net/jjhy/mjys/3.htmlhttp://www.zbnews.net/jjhy/ydys/0.htmlhttp://www.zbnews.net/jjhy/blys/7.htmlhttp://www.zbnews.net/jjhy/jkln/6.htmlhttp://www.zbnews.net/jjhy/ydys/0.htmlhttp://www.zbnews.net/jjhy/jjys/1.html/hyrd/ysrs/7.html/hysj/myys/3.html/hysj/blys/3.html/hysj/xywy/9.htmlhttp://www.hynews.net/hyrd/ysrs/1.htmlhttp://www.hynews.net/hyrd/ydys/1.htmlhttp://www.hynews.net/hyrd/cyys/9.htmlhttp://www.zbnews.net/jjhy/jlys/1.htmlhttp://www.zbnews.net/jjhy/ttys/4.html/hyrd/lrys/2.htmlhttp://www.zbnews.net/jjhy/ysrs/3.html/jrtt/myys/9.html/jrtt/nnys/8.html/gdxw/blys/9.html/gdxw/lrys/8.html/gdxw/cyys/2.html/gdxw/blys/6.html/yts/mjys/7.html/yts/slys/9.html/yts/blys/8.html/yts/jkln/6.html.cn/hysj/xywy/1.html/dzjk/jkwq/2.shtml/hysj/ydys/4.html/hysj/xywy/2.html/hysj/jjys/2.html/gdxw/jkln/8.html/gdxw/jkln/9.html/gdxw/jlys/4.html/jrtt/jkln/4.html/jrtt/mjys/7.html/jrtt/ysrs/4.html/jrtt/ysbk/2.html/yts/lrys/3.html/hysj/slys/4.html/hysj/myys/5.html/hysj/xywy/5.html/hysj/lrys/1.html/jrtt/blys/1.html/jrtt/lrys/0.html/gdxw/zyys/3.htm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