n***s
发帖数: 10056 | 1 I read somewhere that dumbbell bench fly fine tunes pec. |
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n***s
发帖数: 10056 | 2 When do dumbbell chest fly, make sure your arms are not straight. Elbow
should have 120-145 degree. I would recommend do dumbbell chest press first
to build mass and then fly to stretch pecs and define edges.
做的时候感觉是肘关节附近坚持不住了。我照网上说的，意念集中于胸部之类的，但根
本没有办法不让胳膊用力，至少得能拿住哑铃吧。 |
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n***s
发帖数: 10056 | 3 Of course it can. A couple of weeks ago someone showed in here a guy in
China does push ups for many years. His pecs are huge. |
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c******t
发帖数: 1733 | 4 版上哪有什么牛人，那都是传说，大家都是打酱油的，所以你做多少都不用不好意思。
bench press两臂能歪歪斜斜上去， 说明你还是有哪个实力的。只要掌握发力的方法，
看看你举重三要素，呼吸，form, body tension 是否正确。试试手尽力握紧杆，象要
把它握碎一样，engage your CNS. 在底部hold住一口气,有意识的绷紧腹部，就像便秘
时你想努力解决一样，这叫abs brace. 往上举时把气从牙缝逼出舌尖，发丝丝声，快
完成是暴发性的呼出空气，这叫power breath。 你会发现你会完成好的多。
Pec |
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z********0
发帖数: 9013 | 5 rippetoe说，如果press和BP都做了，就不需要做incline BP了。
所以，做press吧，就不需要纠结于角度了。
On the other hand, the incline can be a useful bench press variation.
It should be said that if you are doing both bench presses and presses,
everything that the incline press accomplishes is redundant;
there is no aspect of shoulder and chest work that these two exercises do not more than adequately cover. ' U p p e r pecs" are quite thoroughly involved in the press ... |
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n***s
发帖数: 10056 | 6 You can put camera on a table and use self timer to get a shot. This way we
can see your pecs. Do you also train your back and legs? |
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n***s
发帖数: 10056 | 7 Use control. up slow, down a little faster. Down to the point your arms
cannot go further down -- breath in at same time. then push dumbbell up with
your mind on your pecs -- breath out at same time.
Do you still yawn during workout? |
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n***s
发帖数: 10056 | 8 1. How long have you been doing bench press? My guess is not over 6 months.
2. How often did you do BP? 2 times/week? 3 times? 4 times? -- did you give
your pecs recovery time?
3. How heavy did you press? -- like me, my arms prevent me go heavier and I
have to wait for my arms to catch up. |
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n***s
发帖数: 10056 | 9 1. Angle
2. decline bench press, you can squeeze pecs when arms are extended. Dip,
you cannot. |
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z******9
发帖数: 1644 | 10 在过去的一年中，前大半年基本上是跑Treadmill，后几个月换成以Crossramp为主, 偶的天，
发现Crossramp是个好东西，个人的体会是比Treadmill好，有如下几个事实：
１：跑Crossramp后，无论跑多久，膝盖不会痛，所以就不担心老了膝盖出问题。
２：跑Crossramp，感觉对心脏的训练强度，根本不比Treadmill差，同样时间里显示板
上烧的Calories还多，当然这个数字是有保留的，但身体感觉还是有说服力的。
３：跑Crossramp,大小腿四个部分的肌肉都锻炼到了，可以代替一些LEG Extension的
机械运动，节省时间
４：跑Crossramp完之后，感到还有很多余力进行器械运动。
像刚才，setup crossram 20, resistence10的情况下，跑一个小时，６.８Miles,显示
消耗７９０Calories，然后我接下来做了半个小时机械，包括abdominal，abdominal
curl, rectus abdominis，chin up, pec fly, chest press, 每个五组，每组十个，
然后现在坐在这键盘... 阅读全帖 |
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b*******y
发帖数: 1240 | 11 1. 胳膊很粗，有muscle
pec也是很有型
可是就是挺着大肚子
在我看来就是比例不怎么好
他们也就是喜欢斜拉，卧推，从来不去练腹部
2.上半身很好
但是腿部细到不行，感觉他们腿部受的压力不小
完全一个V字
还有就是昨天和一个health方面的人聊天
他说亚洲人就是不像白人那么随便吃吃就能很big，因为gene问题
看来我要多努力 |
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n***s
发帖数: 10056 | 13 Some say DB press some say BB press. |
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n***s
发帖数: 10056 | 16 DB--哑铃
BB--杠铃
分水平卧，斜上卧，斜下卧。
加哑铃飞鸟。 |
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b*******y
发帖数: 1240 | 18 昨天练卧推
在smith上进行
当握得很宽，下拉时小臂与地面几乎垂直的时候
能够感觉到胸部靠近手臂的地方受到拉力
但是往上推的时候还是什么都没有感觉到
咋回事 |
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m*******r
发帖数: 4468 | 19 你的背要紧贴椅子面， 想象用should blades夹了一只筷子在那， 别动。 |
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b*******y
发帖数: 1240 | 20 还有就是这句话是啥意思：
这里再次强调推起时要保持肩膀的正确姿势，不要将肩膀伸出来 |
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g**4
发帖数: 863 | 21 肩胛骨往后缩，夹紧。推的过程中也保持这个姿势
youtube上的so you think you can bench，里面有详细讲 |
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g**4
发帖数: 863 | 22 从我个人经验来讲，“胸部靠近手臂”这个应该还是form有问题
推起杠铃的时候，要有一种双手把杠往中间夹的感觉。如果没有杠铃存在，2只手在推
到顶峰的时候应该是碰在一起的
squeeze hard
。。。
。。。 |
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b*******y
发帖数: 1240 | 23 但是举起杠铃的时候小臂与地面垂直的啊
怎么碰也不能在一起吧 |
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R********g
发帖数: 322 | 24 It is hard to improve your form just by asking people on internet.
I will suggest you to book a personal trainer for an hour or two just for
your chest training. |
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g**4
发帖数: 863 | 25 我指的是在没有杠铃的情况下，就像是用dumbell时一样
除了rack的时候，forearm永远都是与地面垂直的 |
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b*******y
发帖数: 1240 | 26 试了一下free weight，感觉手重心不稳
然后用了哑铃，有一点点感觉
然后又回到了smith，偶尔会有点感觉
smith和free weight还是有点差别的 |
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S*********g
发帖数: 7653 | 28 不追求长肌肉的速度，只要一直在长，能在一段接一段时间看到比较显著的变化就可以
了。
锻炼routine：
中午举重 45分钟，史密斯架卧推，中午比较light，6个sets，每个set 8reps 现在很
弱，加中间的竿，总共90lbs，，组间是哑铃飞鸟，杠铃练肱二头肌，引体向上，那种
练pec的拉索，从两边拉刀中间的轮着做
然后high intensity 游泳30分钟，每25yards都停，25 yards全力游
晚上7点： 举重45分钟到1小时，主要就是史密斯架卧推了，10*10，很弱很弱的~~。前
五组90磅，组间做训练肱三头肌的那种拉索，引体向上，哑铃飞鸟，后5组 100磅。
然后 high intensity 跑步 30-35分钟，平均速度9-9.5miles/h 大概5miles多，然后
跑回办公室2miles easy
饮食routine:
早上 Blue Berry Muffin and French Toast Muffin
中午 2 Muscle milk. Panda 3 entries.
下午 1 soda
晚上 1 Muscle milk, Buffalo ... 阅读全帖 |
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S*********g
发帖数: 7653 | 29 在同学这里，今天早上睡觉起来，照镜子，猛然发现三角肌和二头比来的时候要大。。
。来了半个月，free weight shoulder press 坐姿 每只手能多推5磅了，如果让同学
帮忙起来第一下，那就能比以前多推10磅。
seated row能拉170磅 10下，更重的没试过。
pec fly机器 感觉比刚来的时候增加了比较多，来之前在学校的机器上只能拉140磅10
下，在这边的健身房昨天能拉170磅10下了
chest press 器械
lat pull down 器械
shoulder press 器械
能做的重量都增加了，但是也有可能是每个地方机器不一样，重量有差别
不过有一件中号的背心，来的时候穿着正合身，现在穿的感觉背上有点紧
其他的我都没有仔细算，回去以后可以开始仔细算，用尺子量啥的。。不过我也不是非
常在意这些数据了，现在还没到那么高级的阶段，对数字还没什么特别多的概念，诺诺
你地址多少啊，我给你明信片吧！ |
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v********d
发帖数: 3531 | 30 Today is much better. I can still feel the pain when I extend my arm.
I think will follow the trainer's
1/30
exercises:
1. cardio 20 min, running laps or treadmill
2. Back / shoulders choose 2 exe from belowing.
back lat pulldown/ bent over row/ seated row/chin ups
3 sets, 10 reps.
shoulders standing shoulder press/standing side raise/standing front
raise/ seated reverse fly / reverse pec deck
then 20 minute cardio.
it will take about 2 hour.
I will drink proten drink before and durin... 阅读全帖 |
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v********d
发帖数: 3531 | 31 Today is much better. I can still feel the pain when I extend my arm.
I think will follow the trainer's
1/30
exercises:
1. cardio 20 min, running laps or treadmill
2. Back / shoulders choose 2 exe from belowing.
back lat pulldown/ bent over row/ seated row/chin ups
3 sets, 10 reps.
shoulders standing shoulder press/standing side raise/standing front
raise/ seated reverse fly / reverse pec deck
then 20 minute cardio.
it will take about 2 hour.
I will drink proten drink before and durin... 阅读全帖 |
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J***n
发帖数: 210 | 32 My answer is "maybe". Here is my take on this issue.
First of all, I believe the fundamental why we would appreciate or admire
certain body types is the result of our tens of millions years of evolution.
A strong and muscular male is generally a good hunter who can bring more
and better food to the table and protect the tribe in case of attacks, just
like a big breasted, wide hipped female is generally better at bearing and
nurturing babies.
Accordingly, the ideal male body, with an inverted tri... 阅读全帖 |
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J***n
发帖数: 210 | 33 What about Rob Riches?
Nothing wrong with pecs being full, not flat. |
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g***i
发帖数: 4272 | 34 从来没练过杠铃深蹲，这几天开始，发现了这个严重问题。
感觉可能是pec太紧，导致手拉不到后边去，之前physio说过这个问题，但我现在非常
注重卧推之后的肌肉拉伸。
再次请教，卧推如果大约200lbs，之后的胸部拉伸应该怎么进行？我现在就是躺在
bench上，两手各拿10lbs的小哑铃，手大约在耳后的位置拉伸几分钟，是不是不够？还
是不全面？ |
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s***r
发帖数: 358 | 35 1) To get better pec stretch at the bottom.
2) Easy to use for those lack of wrist mobility.
Big hex dumbbells can also be used for the same purpose. |
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a********g
发帖数: 790 | 36 不过要是前两项都有了，可惜没有pecs，也会很扫兴的吧。 |
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s***r
发帖数: 358 | 37 Not at all. I got the rib cartilage injury from doing dips. It's the
cartilage that connects my first rib (on the right side) to my sternum, very
close to my collar bone. In the early stage, it would hurt to pick
something up from the floor. Flexing my pecs, shrug my shoulders or
extending my arm backwards would hurt too. But it's got much better now.
As for the scm injury, I still don't know how I got it. This along with the
cartilage injury basically prevents from doing deadlift and any other ... 阅读全帖 |
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s***r
发帖数: 358 | 38 I am no expert, and solely speaking from my own experience. I had been
having a hunched back/shoulders since I was a kid. In trying to fix it, I
would just stand more upright consciously, but this didn't work well for
somebody who sit in front of a computer most of the day. My body would
always go back to the hunched back position without me even knowing it.
My understanding of the hunched back/shoulders is that it's mainly due to
the muscle imbalance. Most people have very tight chest muscles a... 阅读全帖 |
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s***r
发帖数: 358 | 39 I suck at this. I tend to use more triceps than pecs during the lift. Will
need to fix that. This was the AMRAP set after 5x2@220: |
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s***r
发帖数: 358 | 40 Thanks for pointing it out! I am suspecting the same thing. I think the
issue is that I tuck too much which causes the bar to touch low. When I
started benching press, I had a very narrow grip (thumb from the smooth) and
tucked my elbows alongside my body. I had been benching like that for
almost two years. So I ended up with comparatively strong triceps and
underdeveloped pecs. A few months ago I realized it had become an issue I
could no longer ignore. So I moved my grip out with pinky on the ... 阅读全帖 |
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d*********o
发帖数: 6388 | 41 Ian Rapoport @RapSheet
#Texans QB Ryan Mallett suffered torn muscles in his pec, source says
following an MRI. His season is over. |
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v****e
发帖数: 19471 | 42 可以。新手来讲只要是比较大路的cavity back with regular steel shaft regular s
pecs都没问题。 |
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t***w
发帖数: 165 | 43 Pec, sounded like a great product. Look forward to your report. |
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C*******r
发帖数: 10345 | 44 不知有什么奇怪的，很多国家特警和特种部队都用弩：
（wiki
Modern military and paramilitary use
Up to WW2, the OSS used the Big Joe 5 crossbows for assassinations. Nowadays
, crossbow are no longer used for this, but there are still uses for a
crossbow. For example, in the Americas, the Peruvian army (Ejército) equips
some soldiers with crossbows and rope, to establish a zip-line in difficult
terrain.[45] In Brazil the CIGS (Jungle Warfare Training Center) also
trains soldiers in the use of crossbows.[46][47] In the United... 阅读全帖 |
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A******e
发帖数: 3373 | 45 Week 2:
4月9号，体重157.6磅
恢复锻炼
seated pec dec (vertical) 90 lbs 3x10;
seated row 100 lbs 3x10;
lateral raise 80 lbs 1x10; 80 lbs 2x8
seated leg extension 140 lbs 3x10
seated leg curl 150 lbs 2x10; 150 lbs 1x8
seated leg press 250 lbs 3x10;
seated calf press 250 lbs 2x10;
seated overhead tricep extension 100 lbs 2x10;
dumbbell bicep curl 40 lbs (each) 1x8; 40 lbs 1x6; 40 lbs 1x5
seated lat pull 150 lbs 2x10; 150 lbs 1x8;
未测心跳
4月10号，体重156.6磅
恢复锻炼
匀速跑30分钟@ 6 mph
心跳154 after 1 mile
心跳168 after 2 miles
心... 阅读全帖 |
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e*******e
发帖数: 9616 | 47 广东足球史
摘自：广东省志〉〉体育志〉〉球类运动〉〉足球
一、 建国前的足球运动
（一）足球的传入和传播
清咸丰、同治年间（19世纪60年代前后），近代足球传入香港。传入广东的时间，
当在光绪后期。广东一些教会学校率先出现足球运动，如长乐县(今五华县)的元坑中书
馆，广州的培英书院和格致书院（先后改称岭南学堂、学校、大学），嘉应州(今梅州)
务本学堂和中西学堂等。
华侨对足球运动在广东的开展起了推动作用。光绪三十一年(1905年)，华侨教育家
谢英伯、李蕴石在广州开办南武公学，足球成了学生课外的主要活动。光绪三十三年(
1907年)，从海外归来的同盟会会员谢逸桥、温靖侯、许良牧等为集结革命力量，在嘉
应州的松口温仲和学堂内，设立一所体育学堂，以传授军事知识和技能为主课。进行体
质训练时，教员古植指导学员踢足球。当地的青少年受到影响，以柚子或棉纱绕成线团
作球，也踢起足球来。
光绪三十三年(1907年)12月25日，香港皇仁书院足球队利用圣诞假期, 挥师广州，
与岭南学堂队作赛于康乐园，开创省港两地足球队的交往。
宣统二年(1910年)10月全国学校区分队第一次体育同盟会( 即首届全国运... 阅读全帖 |
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m****z
发帖数: 978 | 48 不用说，大家也能知道不是俺写的。。
Has swimming got you over a barrel?
One of the most misunderstood elements in swimming is the "high elbow." For
most of my life that phrase has been spoken with the intent of the elbow
remaining high during the swimmer's recovery, that is, when the swimmer's
arm is out of the water. The listener also, more often than not, thinks of
recovery when he hears "high elbow."
In fact, most really good swimmers I know don't give much of a hoot what you
do with your arm when it's not in ... 阅读全帖 |
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c******n
发帖数: 448 | 49 我用National car找，结果出来合计3天不到（如果按小时计），最低的也要350，请问
你是怎么找的呢。。
另外，enroll emerald national car的时候，要求我选coverage，
LDW1
PAI/PEC
SLI
RSP
我看了解释还是不是很懂，一般是怎么选的？（我只知道visa卡能cover租的车的损失，然后另外还要买liability保险，应该选哪一个？） |
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x******g
发帖数: 461 | 50 这些必须是付的吗？
感激不尽
Optional services
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----
D, PAI/PEC $6.00 /day
D, SLP1 $13.80 /day
D, COLLISION DAMAGE WAIVER $16.99 /day
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