男生健身？英文双语对照

不管是小仙女还是小王子们，都想要穿衣脱衣都特别好看那种吧~但是从身材的角度来讲，不是只要是瘦的人就穿衣服好看的。就比如衬衫来说，有的人穿就感觉松松垮垮，挺不起来，但是有些人就特别地有气质，感觉普通的白衬衫穿在他身上也很亮眼。

其实奥秘就是胸肌的魅力，有胸肌的人，胸部更加挺拔，整个人也更加自信。当今的女孩子也都喜欢有肌肉的男人，特别是有胸肌的男人。我有许久不见的男同学，感觉身材更挺拔了，穿衣更有型，后来一问才知道是练了胸肌啊，所以说胸肌对一个人的气质提升真的有很大的作用。

胸肌对于健身的人来说，胸肌的部位通常被他们分为三种：胸上肌、胸中肌、胸下肌。以便更好地细分肌肉，选择相应的动作，达到增肌的目的。对于新手来说，更是有着一个新手福利期，胸部肌肉会在短时间内迅速显现出来。所以想练肌肉又出不来房门的朋友们可以试试看这些无器械俯卧撑。

今天我就给大家分享几个在家就能做的动作，当然有条件的也可以适当借用一些哑铃等器具，效果更好，这样去练，美女们看了会尖叫，巨大的胸肌就靠这几个动作了，让你甩哥们好几条街。

动作一：垫脚式俯卧撑

动作要领：

双手支撑在地面上，双脚脚尖放在身后事先准备好的矮板凳上，脚掌部位撑地。呼吸，双手支撑整个身体向下，使胸部尽量贴向地面，身体下沉的幅度要低于支撑的手肘的位置。腰腹部依然保持远离地面。吸气，双手支撑整个平板状的身体向上抬起，抬起到整个双臂都伸直的位置即可。整个过程要始终保持腰腹部位的挺直，不可以塌腰。一组做15次，共做3组。

动作二：经典式俯卧撑

大家都知道俯卧撑是练习胸部位置肌肉的最好的无器械动作。这个动作不仅可以有效的刺激胸部肌肉，包括胸上肌、胸中肌和胸下肌，还可以锻炼到我们的腰腹力量和手臂力量，可谓是一举三得了。下面具体讲解一下：

动作要领：

双手支撑在地面上，双臂张开放在身体下方。呼气，双手支撑整个身体向下，使胸部尽量贴向地面，身体下沉的幅度要低于支撑的手肘的位置。腰腹部依然保持远离地面。吸气，双手支撑整个平板状的身体向上抬起，抬起到整个双臂都伸直的位置即可。整个过程要始终保持腰腹部位的挺直，不可以塌腰。一组做15次，共做3组。

注意事项：如果家里有哑铃等器械，又觉得这种经典式俯卧撑很容易的话，可以选择在支撑的手掌部位放一个哑铃增加难度。因为这样的方法提升了稳定性的难度，可以更好地锻炼我们的胸肌。

动作三：靠墙俯卧撑

最近在家过日子的大家，由于远离健身房的缘故，我们少了很多可以用器械做的练习。有些人借口去不了健身房就偷懒不做运动了。看着日益肥胖的身材，是不是应该练起来了？毕竟我们都想在春暖花开的时候穿上漂亮的衣服呀~下面将具体介绍一下靠墙俯卧撑这个动作。

动作要领：

首先我们要选一面可以伸展开来的白墙。双手支撑在墙上，双脚脚尖点地。身体斜斜地呈一条直线，保持背部挺直，腰腹部挺直。呼气，双手支撑身体向下贴向墙壁，吸气，慢慢抬起，感受胸部和手臂的发力感。此动作一组做15次，共三组。此动作也比较适合女生做~

结语：好了，今天的动作就分享到这了。如果有什么问题欢迎留言讨论。不管是减肥还是健身，这条路都很漫长，想要变美就必须付出一些代价，不管是饮食上的克制或者是精神上的独立，亦或者是身体上的折磨。但是我们要始终相信，只要心中有信念，并且不断坚持下去，就会实现我们健身的宏伟计划的。加油！

No matter be small fairy or young prince people, want clad strip particularly good-looking the sort of ~ but will tell from the angle of the figure, either if poor person is clad,take only good-looking. for instance for the shirt, some people are worn feel undisciplined way, quite do not rise, but some people have temperament particularly, feel common white shirt wears very bright also on his body look.

Actually mystery is the glamour of chest muscle, have the person of chest muscle, bosom is more forceful, whole person is more self-confident also. Current girl also likes to have sarcous man, have the man of chest muscle especially. I have the male fellow student that for a long time disappears, feel the figure is more forceful, clad more handsome, asking ability knows later is experienced chest muscle ah, say chest muscle to promote true having very big effect to one the individual's temperament so.

Chest muscle for the person to fitness, the place of chest muscle is divided to be 3 kinds by them normally: The flesh on the bosom, flesh in the bosom, bosom issues flesh. So that better fractionize muscle, choose corresponding action, achieve the goal that adds muscle. To the novice, having welfare of a novice more period, bosom muscle can be shown quickly inside short time. Want to drill muscle goes out not to come again so the friends of the door can have a try these do not have appliance push-up.

I share a few motions that can make in the home to everybody today, conditional of course also can use the appliance such as a few dumbbell appropriately, the effect is better, such going to that drill, belles saw meeting shriek, tremendous chest muscle relies on these a few movements, let you swing a brother several streets.

Movement one: Fill up crural type push-up

Behavioral essentials:

Both hands is propped up go up in the ground, on the short bench with the good precondition after double foot tiptoe is put in the body, sole place maintains the ground. Breath, both hands props up whole body to be down, make bosom is stuck to the ground as far as possible, the extent that the body sinks wants the seat under the elbow that prop up. Lumbar abdomen still maintains be far from the ground. Inspiratory, both hands props up whole tabulate the body is raised up, raise whole double arm the position of unbend can. What whole process wants to hold lumbar abdomen position from beginning to end is erect, can not collapse waist. One group is done 15 times, do 3 groups in all.

Movement 2: Classic form push-up

Everybody knows push-up is sarcous of exercise bosom position is best without appliance movement. This movement can stimulate bosom muscle effectively not only, include the flesh below the flesh on the bosom, flesh in the bosom and bosom, still can exercise our lumbar abdomen force and arm power, it may be said is with one action 3 got. Next mask body explain:

Behavioral essentials:

Both hands is propped up go up in the ground, double arm is stretched put in body lower part. Expiratory, both hands props up whole body to be down, make bosom is stuck to the ground as far as possible, the extent that the body sinks wants the seat under the elbow that prop up. Lumbar abdomen still maintains be far from the ground. Inspiratory, both hands props up whole tabulate the body is raised up, raise whole double arm the position of unbend can. What whole process wants to hold lumbar abdomen position from beginning to end is erect, can not collapse waist. One group is done 15 times, do 3 groups in all.

Note: If there is the instrument such as dumbbell in the home, if feeling push-up of this kind of classic form is very easy again, the palmar place that can choose to be being propped up puts a dumbbell to increase difficulty. Because such method promoted the difficulty of stability, can exercise our chest muscle better.

Movement 3: Rely on wall push-up

The everybody that gets along in the home recently, because be far from the cause of gym, we can use the exercise that appliance does a lot of lesser. Some people excuse cannot go gym is lazy do not do exercise. Look at increasingly round figure, should drill rose? Beautiful dress is put on when we want to leave in Chun Nuanhua after all ah below ~ will specific introducing that rely on wall push-up this movement.

Behavioral essentials:

Above all it is OK that we should choose one side extend opens the Bai Qiang that come. Both hands is propped up go up in the wall, double foot tiptoe chooses the ground. Body agley shows linear, carry back straight, lumbar abdomen is erect. Expiratory, both hands props up the body to be stuck to wall downward, inspiratory, raise slowly, feel the sense sending force of bosom and arm. This movement is done one group 15 times, in all 3 groups. This movement also suits a schoolgirl to do ~ quite

Epilogue: Good, today's movement shares this. If have what problem,the welcome leaves a message discuss. No matter be,reducing weight still is fitness, this way is very long, want to become beautiful to must pay a few price, no matter be food,go up exercise restraint or the independence on spirit, also or the torment on the body. But we should believe from beginning to end, there is belief in wanting a heart only, and hold on ceaselessly, can implement the grand plan of our fitness. Cheer!