古詩詞大全網 - 經典古詩 - 無氧運動有哪些?什麽是無氧運動?

無氧運動有哪些?什麽是無氧運動?

常見的無氧運動有:短距離賽跑、舉重、投擲、跳高、拔河、肌力訓練等,無氧運動可以增強肌肉力量,提高身體的適應能力,是增加肌肉的主要來源。

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健身房無氧運動項目:

舉重實際上,“舉重”對女性而言也是很好的健身方式,能夠緊致肌膚和瘦身。妳的目標可能不壹定是減肥,實際上,當妳開始舉重,妳可能會先重壹點點,不過不用恐懼,因為妳增加的是肌肉,它的重量要比妳消耗掉的脂肪大。

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2.俯臥撐,兩手撐地,前腳掌撐地,兩腿伸直,彎曲手肘,身體向下,伸直手肘,身體向上。過程中身體保持平直,不要塌腰。?

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3.啞鈴操動作要領:單手握壹瓶裝滿水的礦泉水,或1~3公斤的輕量啞鈴,手肘彎曲呈直角,將礦泉水平舉到身體前方再放下,重復動作至少20次,速度愈快、效果愈好。

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4.?深蹲,背部挺直站立、兩腳約與肩同寬,雙手放頸後。屏住呼吸,慢慢往下蹲,整個下蹲的時間最好可長達10~30秒,速度愈慢愈好。再以相同方式慢慢站起,重復蹲下、起立至少10~15次,調整呼吸休息。

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5.卷腹,平地卷腹,平躺於地上,雙膝彎曲90°,腳平放在地面上。雙手交叉於胸前或置於兩耳旁,沈肩收腹,下顎微收,上至肩胛骨離開地面,腰部固定,下至肩胛骨平貼地面,向上呼氣,向下吸氣,壹上壹下為壹次,壹組20個。?

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6.平板支撐,身體呈俯臥姿勢,雙肘彎曲,肩膀和肘關節呈垂直狀態,雙腳腳尖踩地,身體離開地面,靠腳趾和前臂支撐體重,伸直軀幹,註意頭部和肩部,胯部,踝部保持在同壹平面,收緊腹肌和盆地肌,眼睛看向地面,保持呼吸均勻。每組堅持六十秒,壹次訓練四組,每組之間間隔不超過20秒。

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