教你如何在家練胸肌在家鍛鍊胸肌的方法

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健身教練教你如何在家練胸肌
 
　　1.跪距式伏地挺身，起首說一下預備動作。雙手撐地，兩膝蓋著地，兩腳天然交叉。兩手間的距離年夜於威樂藥局 春藥 威而鋼 雙效犀利士 樂威壯 印度藥 增大丸 持久液 春藥購買 中草藥 男性壯陽 英國威馬 悍馬糖 汗馬糖 日本藤素 美國黑金 德國黑螞蟻 cenforce 印度威而鋼 乖乖水 催情藥 [font=宋体]犀利士[/font]20mg 威而鋼口溶片 kamagra 極品海狗丸 威樂增大丸 印度卡其丸肩寬，做好預備動作。
　　2.跪距式伏地挺身正式動作。身體盡可能下壓，最好胸部接近地面，到達最低點時將身體撐起，留意速度不要過快，根基上在2-3秒之間完成一個節奏便可以，所謂一個節奏，就是身體下壓並撐起一次。
　　3、以上跪距式伏地挺身20個一組，做完一組後恢復30秒，恢復時連結預備姿態，就是步調一的姿態，只是不消下壓。 30秒後做第二組，步調和第一組一樣。兩組都做完了站起來恢復30秒，30秒後預備下一個動作。
　　4.舉高式俯臥撐。預備動作：將兩腿搭在高處，高度30-50公分便可，也是兩膝蓋著地，兩手撐地，具體規範同步調一差不多。
　　5.舉高式俯臥撐尺度動作。這個動作跟步調2差不錯，下壓撐起，反覆。 20個一組，做完一組後恢復30秒，再做第二組。
　　6.每組之間威樂藥局 春藥 威而鋼 雙效犀利士 樂威壯 印度藥 增大丸 持久液 春藥購買 中草藥 男性壯陽 英國威馬 悍馬糖 汗馬糖 日本藤素 美國黑金 德國黑螞蟻 cenforce 印度威而鋼 乖乖水 催情藥 [font=宋体]犀利士[/font]20mg 威而鋼口溶片 kamagra 極品海狗丸 威樂增大丸 印度卡其丸恢復30秒，每個動作做2組。 2組做完後站起來恢復30秒，然落後入下一個動作。
　　7.等肩寬俯臥撐。這個動作的方式規範同跪距式的一樣，只是兩手間的距離與肩寬不異。也是20個一組，做完一組後恢復30秒。

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