关于20级花式俯卧撑挑战

来源:weibo.sheng-huo.org     更新日期:2020年08月06日

作为经典的练胸动作

俯卧撑是很多健身小白最先接触的练习方式

平时大家PK身体素质的时候

不是看仰卧起坐的数量,就是看能做多少俯卧撑

健身久了之后

俯卧撑也依然是老铁们必练的动作

只不过在大家的不断摸索后会发展出各种形式的俯卧撑

比如在部队里的各式俯卧撑收集齐了

俗话说

没有玩具的童年是不完整的

对部队里的军人们来说,如果有一天没有做俯卧撑的话

那么这一天也是不完整的

在这信息化时代

在部队为啥要练俯卧撑?军人练俯卧撑有用吗?

俯卧撑有耐力型的、有爆发力型的

部队以俯卧撑的次数论英雄的做法就是耐力型

耐力型俯卧撑是军事体能的一个基础项目

目的在于提高俯卧位到蹲位、到站位连续体位转换的能力

凭着自己的力量支撑自己的重量

能够最快捷、最准确地反映神经和肌肉功能

地面军事行动和作战中

士兵要不停地变换和转移位置

期间要完成无数次的卧倒、站位、蹲位等军事动作的迅速转换

每一个动作都要双臂或单臂支撑完成

这就相当于完成无数个不同形式的俯卧撑

而且是在实战装备下的“俯卧撑”,也就是负重俯卧撑

没有强大的俯卧撑能力不但影响战行动

而且会因手臂无力而影响行动速度和射击精

削弱战斗力

今天就揭秘兵哥哥的超强实力是怎么练出来的

跟随中国第18批赴黎维和部队

多功能工兵分队战士邓程鹏

挑战1-20级俯卧撑,你能做到多少级?

(提醒:注意安全哦! 动图来自:@中国军视网)

基础体能训练

是部队各项专业训练的基础

对兵哥哥来讲

通过基础体能训练

可以打造官兵强健体魄、培养军人血性虎气、磨炼意志品质

对大家而言则是减肥燃脂、强身健体的必备“武功”

体能训练看似简单

事实上里面却大有学问

俯桥+T型跑

背桥+30米*2折返跑

拉弹药箱(20KG)跑+提弹药箱跑+抱弹药箱跑+扛弹药箱跑

左右屈体转+屈膝两头起+击掌俯卧撑+半蹲蛙跳+仰卧手足走

俯卧撑动作绝对是日常训练中最为多见的动作

自然不能和兵哥哥们的体能相对比

那么当我们自己在做俯卧撑的时候

其实即便了解动作要领

仍有很多环节容易被忽略

下面这6个最为常见的错误,看看你有没有中招

NO.1 全程俯卧撑的幅度

俯卧撑时,应该将身体下降多低、抬起多高是最常见的问题。身体抬起过高,意味着肩胛骨过多地打开,此时前锯肌参与过多,就降低胸部和肱三头肌的作用。

建议:采用常规双手的位置,下降至胸、腹轻触地面,再将身体推起到能挺胸的位置,不要通过张开肩胛骨和肩部前移再将身体抬到最高点。

NO.2 常规双手位置

双肘过于外张,肘部指向身体两侧,大臂和上肢呈90度角,这样做急剧增加肩关节的负担,而且也让身体没有处在最佳位置。

建议:保证双手的常规位置,在进行动作时,双肘略微内收,大臂大约和上肢呈45-60度角。这样做有利于胸部和肱三头肌的发力,同时避免肩关节的受伤。

NO.3 身体躯干没有形成直线

不是膝关节向下塌陷,就是臀部凸起或者下沉、头部抬起过高或者过于低头。

建议:通过收劲臀部和核心区,感觉全身从双脚中间到头顶,好像贯穿一根钢条一样,保持挺直和收劲。

NO.4 频率太快

我们是刺激目标肌群,不是训练综合体能,过快会缩短行程,影响肌肉收缩的长度和刺激效果。

建议:推起时快,下降时尽量控制下放速度,这样一快一慢,是对肌肉最大化刺激非常好的手段。

NO.5 卧推不要起腰

很多人在尝试大重量时,为了发力会把腰臀不自觉的向上抬,以勉强完成动作,这样会把卧推变成下斜推。这样只有下胸得到刺激,上部练不着。

虽然举起的重量增加一些,但效果收益绝对不是最高的。正确的姿势,应该保持后背充分贴在凳子上,这样能让整个胸肌发力。胸肌参与得多,自然得到的刺激更大。

NO.6 不正确的呼吸

呼吸没有规律和章法,对于身体躯干的稳定非常不利。

建议:自重训练的呼吸,有别于进行硬拉和深蹲时的呼吸方法(大重量可能需要短暂憋气),可以在动作过程中吐气,所以通常俯卧撑动作时,下降身体之前用鼻子吸气,然后在推起身体用嘴吐气,保证一次动作过程中,完整吸吐气一次就可以了。

NO.7 形式单一

刚开始进行锻炼的人,可以进行膝式俯卧撑,动作跟常规俯卧撑一样,只是将双脚着地改为双膝着地。再进阶到常规双脚俯卧撑,然后再进行负重俯卧撑,可以在背部上方放置杠铃片。

八、多选择自由重量

有很多固定轨迹的器械,如史密斯卧推机等,都是固定的运动轨道,在新手期可以用这个来感受刺激胸肌发力。

但训练到一定阶段,就得多用自由重量,自由重量的会让你在整个动作过程中,除了胸肌发力推举,还得控制整个动作的平衡,平衡,控制,协调、集中,而不是简单的推或拉的直线动作。

因此光用器械练不出杠铃哑铃的效果。好了,以上就是大家在训练胸肌时常见的一些问题,做了一个总结,希望大家在训练的时候多注意。20级花式俯卧撑挑战!这群猛男站上体能的塔尖,一般人只能平铺跟仰望!

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花式俯卧撑分为几种 : 俯卧撑有很多种:窄距俯卧撑、标准俯卧撑、宽距俯卧撑、夹胸俯卧撑、钻石俯卧撑、瑜伽俯卧撑、熊式俯卧撑、俄罗斯俯卧撑(腾空双臂俯卧撑)、单手俯卧撑、负重俯卧撑、倒立俯卧撑.俯卧撑还可以练习腹肌的,就是把双手支撑点放在胸部以下做俯卧撑,看你要练习什么了!

花样俯卧撑 : 俯卧撑是最常见的健身动作之一,随时随地都可以轻易的进行,做俯卧撑对腹、背、胸部的肌肉都有良好的锻炼作用,还能做出很多花样,收到意想不到的健身效果: 一、两手距离变化: 双手略宽(或略窄)于肩膀,肘部打开与地面平行.只...

怎么练很帅的那种花式俯卧撑,练了很久常规俯卧撑也没见有长进啊 : 花式俯卧撑需要很高的技巧和力量,建议先把常规俯卧撑和单臂俯卧撑搞定后,再慢慢尝试花式撑

在家练花样俯卧撑,练爆胸肌,你会吗_ : 会啊 级别一:锻炼计划:热身 -> 跪式宽距俯卧撑12个练习三组 -> 休息30秒 -> 凳上跪式宽距俯卧撑12个练习三组 -> 休息30秒 -> 等肩宽跪式俯卧撑12个练习三组 -> [可选针对需要减脂的朋友]有氧运动30分钟以上(如慢跑、骑自行车等)-> 拉伸 ...

男人如何快速练胸肌 六款花式俯卧撑练就肌肉猛男 : 导读:有些男星除了有英俊帅气的脸蛋外,还拥有一身让人大流口水的肌肉,那腹肌、那胸肌……简直就是视觉迷香.男人如何快速练胸肌?花式俯卧撑能练就肌肉猛男.只要按照小编一下介绍的六款花式俯卧撑去做,男人如何快速练胸肌?...

怎么做出花样俯卧撑 人鱼线就是这么练成的 : 俯卧撑主要是针对锻炼胸大肌的,而有人鱼线的关键在于减脂和腹部锻炼动作的结合.下面是人鱼线的锻炼方法:1、一定是要跑步,慢跑配合冲刺40分钟到1个小时.2、没有条件或者不愿意出门,可以原地跑45分钟以上.慢跑或者原地跳一周4到5次.3、仰卧起坐,每日3-5组,每组30个切记不要只做仰卧起坐,要不腹肌有了,皮脂没有下去也是看不出线条.

j花样俯卧撑有哪些种类?要名称做法_ : 最顶级的 在电视上的部队比武中见过 单臂拇指倒立俯卧撑 意思就是用拇指倒立之后 曲伸手臂 够嗨吧 高级的 在一本擒拿术的综合素质练习里见过 单臂反手俯卧撑 其实这个不单纯是力量的问题 技巧也很重要 人仰面向上,反手撑地曲伸手臂 小心脱臼 准高级 单指撑地单腿落地俯卧撑 只能用一只脚和一个手指支撑身体 很容易失去平衡

俯卧撑多久做一次比较好 持久坚持才是王道 : 最好是天天做,记得网上以前有个俯卧撑挑战来,你可以试一试 第一天做10个 第二天做20个一次类推 做六天休息一天 直到一次能做完100个,这个挑战非常不错 可以常识一下,对二头肌 和胸肌都有比较好的锻炼效果

一天分组做了300个花式俯卧撑,实在一个做不动了,第二天手臂肌肉没有酸痛感是怎么回事 : 肌肉反映周期是不一样的,有些运动做多了,第二天立马就会感觉到锻炼的部位酸痛,但有的到第三天甚至第四天才会有所反应