健身：怎样练三角肌？ 健身练肩就是三角肌吗？英文双语对照

健身：怎样练三角肌？

1、坐姿哑铃推举

使用5kg的哑铃开始热身，重量递增，做6~8组，做的过程可以轻微的后倾身体，让前束位于至高点，不需要完全伸直手臂，感觉到三角肌发力完全即可。

2、龙门架绳索前平举

将龙门架一边的滑轮调到底部，调好自己适合的重量片，背向龙门架跨过拉力绳，将绳索扣在拉力绳上，双手分别握住绳索尾部，核心收紧腰背挺直，双手臂略微伸直，呼气三角肌前束收缩双手臂做前平举，一组做8-15个，重复4组。

3、哑铃侧平举

做哑铃侧平举的时候，建议不要把哑铃放到最低，应该与身体保持一定的角度，这样三角肌中束可以持续收缩，效果更好，在标准动作情况下，建议每组做8-12次。

4、俯身哑铃飞鸟

反向飞鸟动作是锻炼三角肌后束的经典动作，在后束锻炼中我们不仅需要依靠次数的增加来代替训练重量。并且尽量要控制好动作的幅度，避免让后背肌肉受到刺激，所以当双臂上升时，最大程度到与肩同高即可。5、拉力器单臂侧平拉

双腿自然开立，腰腹绷紧，一首握住器械，让躯干、臀部和下肢保持稳定，一首抓握拉力器D形杠，做侧平拉动作，最高点和地面平行，稍微停顿几秒，感受肌肉刺激，慢慢寻找三角肌中束燃烧感。

健身练肩就是三角肌吗？

很高兴尚形君来回答这道问题。

三角肌是长在肩膀上的，拥有三束肌纤维，很像一个倒三角的形状包裹住肩膀，所以叫做三角肌，而健身放里面练肩则是主要训练的三角肌，那么三角肌又该如何进行训练呢，下面就为大家推荐几个训练方法，帮助大家练出发的肩膀出来。

1.前平举，这个的动作主要训练的肩前束，通过将肱骨肌纤维链接点向锁骨靠拢，做肩屈动作收缩到肩部前束。首先采用站姿，双脚与髋同宽，双手持哑铃放于大腿前侧，双手自然下垂伸直，然后一只手将哑铃向正前方抬起，直到大臂与地面平行，然后停顿片刻，缓慢的将哑铃下放，到初始位置，然后另一只手再进行此动作，交替进行，两只手各做一次算一次，进行8-15次，进行3-5组即可。

2.侧平举，这个动作主要训练中束。首先采用站姿，双脚与髋同宽，双手持哑铃，自然垂直向下，放于身体两侧，此时抬头挺胸，然后保持身体其他部位不要晃动，将哑铃向两侧打开，注意手腕微微向下勾，直到大臂与肩同宽，此时停顿片刻，将哑铃缓缓向下，直到回到初始位置，然后重复进行，这个动作丛8-15次，进行4-5组即可。

3.面拉，这个动作主要训练肩部后束，首先使用到龙门架的绳索，采用站姿，双腿与髋同宽，双手握住绳索，采用正握的方式，选择合适的重量，然后向后一步，双脚踩实地面，保持身体挺直，抬头挺胸，目光朝向绳索中间的卯点，然后保持身体稳定，双手向头顶上方拉动绳索，并且伴随挺胸，肘关节向上和两侧打开，卯点冲向眉心处，感受三角肌后束的收紧，然后停顿片刻，再缓慢还原，伴随着吐气，保持一定节奏的进行动作，动作进行8-12个，做3-5组即可。

4.哑铃推举，这个动作能够训练整个肩膀，是一个比较综合的动作。首先坐在直角凳上，双脚踩实地面，双手握紧哑铃，手心向前保持挺胸抬头，大臂与肩同宽，小臂与大臂垂直，然后将哑铃向上推起，直到手臂伸直，过程中保持腹肌收紧，在最高处稍微停顿，然后缓慢下放，到与肩同宽位置，再重复进行8-12次，做到3-5组。

以上就是训练三角肌的训练方法，通过孤立训练刺激每一条肌束，再将其整体加强，达到充分训练的效果，配合饮食锻炼出强壮的肩膀肌肉。

谢谢查阅，更多精彩请关注尚形健身的专栏课程。

双杠练三角肌吗，单杠练三角肌吗，分别怎么练？

一、直臂支撑

两手直臂撑杠，挺胸收腹，两腿并拢，脚尖绷直。可先在低双杠上，两臂撑杠向前移动，以增强支撑能力。

二、挂臂撑

两臂弯屈水平挂杠，两手稍向外施握杠，身体自然下垂。

三、挂臂屈体撑

挂臂，两臂压杠，先上体后仰，带动两腿前摆，然后收腹举腿屈髋，重复8～8次。可先在垫上做收腹举腿和仰卧起坐辅助练习，以增强腹肌力量。

四、支撑摆动

先直臂支撑，然后开始摆动，摆动时两臂要伸直，以肩为轴，幅度由小到大。前摆时做到送髋，脚尖远伸。上体后摆过垂直部位后，加快腿的摆速，重复5～6次。并在杠前，后可各悬挂一个小球（与胸齐高），从支撑姿势开始摆动，做到足部摆动碰触或高于小球。

五、挂臂撑摆动

从挂臂屈体撑开始，然后身体下摆，摆过垂直部位后，头、肩稍下垂。腿部后摆出杠时，肩部稍后移，随即腿部下落，两腿积极前摆，重复5～6次。初练时，可先做挂臂前后摆动，后做挂臂屈体撑。

六、悬杠屈膝缩腿

两手正握单杠，全身直垂杠下。屈膝，把小腿尽力向上缩起，到最高点时，彻底收缩腹直肌一秒钟。然后徐徐下垂小腿，直到完全伸直。缩起小腿时吸气，降落时呼气。缩起小腿时要尽力把两膝向上提升。

健身能练粗骨头吗？

　　成年人的骨骼基本上是定型了，通过锻炼，尽能增加骨骼的强度，以及相伴的肌肉的粗壮度，因而对于骨骼来说是不会变粗，但对于肌肉来说是会变粗的。　　倒走可以锻炼骨骼：　　倒走是骨科一种特殊的物理治疗方式，倒走时，双腿不能像前行时一样自然弯曲，于是增加了膝关节及周围组织的压力，因此倒走可以锻炼膝关节周围组织，提高其承受重力和韧性。　　其次，倒走时人体腰部会自然地挺直或向后仰，使平时较难运动到的脊柱和腰背部得到很好的锻炼，能够缓解腰背部疲劳，增强其抗病力，所以倒走是锻炼腰背部的良好方式。　　倒走时为了保持平衡，足部的着力较大，因此倒走还可以锻炼足部的肌肉组织，刺激足部的经络。除了对骨骼锻炼外，倒走还可以锻炼人体的小脑平衡，疏通背部经络，促进气血运行。　　倒走的方式和姿势：　　倒走时要挺胸抬头，目视前方，双手可以叉腰，也可以随着步伐自然摆动。倒走时要先以脚尖着地，再用脚掌或脚后跟着地。

健身富贵包能练掉吗？

一般是去不掉的，但是你可以起到锻炼身体的作用，增加抵抗力和免疫力，建议你还是选择一些理疗针对性和相功效比较强的，去除富贵包会比较好一些

为什么我健身，三角肌总是练不起来啊？

三角肌练不起来的话.可能的原因有以下几点:1.每次锻炼时候没有充分刺激到三角肌的肌腱束.(应该按大重量,多组数,满频率的原则进行锻炼)2.锻炼后没有去拉伸三角肌部位的韧带以及关节.(应该在锻炼之后适当拉伸下肌肉)3.锻炼后没有补充蛋白质.(应该在锻炼之后补充高蛋白的食物, 最好在锻炼后25分钟后进食)基本上就这些原因吧.希望对你有所帮助. 加油!

平板支撑练三角肌吗？

可以是可以，但是如果是想要单靠平板支撑练出三角肌还是需要挺长时间的。要想见效快可以注意以下几点:

1、除了平板支撑的练习以外要加练，卷腹、坐姿收腿。仰卧起坐等等一些锻炼核心肌肉的运动。

2、搭配专业的平板支撑垫（如，IKU平板支撑垫）效果会更加好，除了能保护关节，减少伤害以外还能提升练习的质量。

3、要有耐心，腹肌这种东西吧是想练就一两天就能练出来的，要不断的坚持练习才可以。

囚徒健身能练爆发力吗？

囚徒健身可以锻炼爆发力，比如其中的单手俯卧撑、单手引体向上等动作难度高，对身体的力量要求也高，经常做这些动作是可以锻炼爆发力的。

对于初练者来说可以循环渐进的锻炼，先做难度低的动作，当能力提升了再慢慢增加难度。

健身房练腿能扣篮吗？

在健身房练腿可以让自己更快的能够扣篮！

练腿可以增加腿部肌肉，使自己的弹跳更加出色，而扣篮依靠的就是弹跳和力量，篮球场上最让人激动兴奋的无非就是扣篮，因为扣篮可以充分的展示身体天赋，更能引起别人的关注，但是许多非职业球员却不可以扣篮，所以练习是非常必要的，首先就是要练腿部力量，来增加弹跳，这样可以更快的完成扣篮。

俯卧撑练三角肌吗？

　　做俯卧撑对于锻炼三角肌的效果不大。因为做俯卧撑对肩、背和胸都有锻炼效果，但是主要锻炼的肌肉群是胸肌（相当于健身房的杠铃平推）。

　　如果练习背部肌肉群，建议采取引体向上。引体向上锻炼方法：

　　斜身引体：要求杠面与练习者自身乳头齐平，两手与肩同宽正握杠，两脚前伸蹬地，使两臂与躯干成90°的斜悬垂，由同伴压住两脚，做屈臂引体，使下颏触到或超过横杠，然后伸臂复原为一次。30～45次为一组，练习3～4组。

　　仰卧悬垂臂屈伸（抬高脚的位置）：在低单杠上做仰卧悬垂姿势，另一学生握其脚腕或小腿，将练习者的脚抬至水平部位（也可将练习者的脚放在稍高的器械上）。拉25～40次为一组，练习3～4组。

　　平梯移行：在平梯上做移行，每次手向前移动一个横杠，两手交替行进。移行一个横梯长为一次，练习4～5次。

　　屈臂悬垂：练习者站于凳上，两臂全屈反握横杠，两手与肩同宽，使横杠位于颏下，然后双脚离凳做静止用力的悬垂姿势，但下颏不得挂在杠上。垂悬时间越长越好。练习2～4次。

Fitness: How experienced deltoid?

1, choose of sitting position dumbbell

The dumbbell of use 5kg begins warm up, weight increases by degrees, make 6~8 group, the body of tilting back ward with the OK and light process that do, let toe-int be located in supreme dot, do not need complete unbend arm, feel deltoid hair power is complete can.

2, make the same score before dragon mast rope lift

dragon mast at the same time pulley moves bottom, the weight that him mix up suits piece, the back has crossed tensile rope to dragon mast, buckle the rope go up in tensile rope, both hands handholds respectively rope rear, core tightens up a waist the back is erect, unbend of appreciably of both hands arm, before both hands arm is done, systole of expiratory deltoid toe-int is made the same score lift, one group does 8-15, repeat 4 groups.

3, dumbbell side is smooth lift

Do dumbbell side to make the same score when lifting, the proposal does not put dumbbell to lowest, should hold proper point of view with the body, in such deltoid bundle can contract continuously, the effect is better, below standard movement condition, the proposal does 8-12 every groups second.

4, flyer of Fu body dumbbell

Retrorse flyer movement is after exercising deltoid bundle classical movement, after bundle the addition that in taking exercise, we need to rely on a frequency not only will replace training weight. And should control the extent of good start as far as possible, muscle of the back after avoiding to let is stimulated, rise when double arm so when, the oldest rate arrives to be the same as with the shoulder tall can. 5, tensile implement flat tension of thin arm side

Double leg nature is opened, lumbar abdomen take up, a handholding appliance, let truncal, hip and lower limbs keep stable, a grab is tensile implement D look thick line, make motion of side flat tension, apogee and ground are parallel, a little halt a few seconds, experience muscle stimulation, in searching deltoid slowly bundle combustion feeling.

Does fitness drill the shoulder is deltoid?

Very glad still form gentleman will answer this question.

Deltoid grows to go up in shoulder, have thread of 3 bundles of flesh, very pour three-cornered appearance to lap like shoulder, be called deltoid so, and fitness is put inside the deltoid that drills the shoulder is main training, so how should deltoid undertake training again, method of a few training is recommended for everybody below, help everybody drill the shoulder that set out comes out.

Make the same score before 1. lift, the humeral toe-int that this movement basically trains, through linking humeral flesh fiber bit of Xiang Suo bone draws close, do a shoulder to bend a movement to contract humeral ministry toe-int. Adopt station posture above all, double foot and coxa are the same as wide, both hands runs the side before dumbbell is put at ham, unbend of prolapse of both hands nature, next a hand just raises dumbbell Xiang Zhengqian, till big arm and ground parallel, next pause is momentary, slow dumbbell transfer to a lower level, to initiative position, next another hand has this action again, undertake alternately, each do two hands to calculate, undertake 8-15 second, have 3-5 group can.

2. side is smooth lift, this movement basically trains in bundle. Adopt station posture above all, double foot and coxa are the same as wide, both hands holds dumbbell, natural and perpendicular downward, put at the body two side, look up right now hold out a bosom, hold the body next other position does not want rock, open dumbbell to two side, notice the artifice is ticked off downward slightly, be the same as till big arm and shoulder wide, pause is right now momentary, dumbbell slowly downward, until return initiative position, repeat next undertake, 8-15 of this movement clump second, have 4-5 group can.

3. face is pulled, after this movement basically trains humeral ministry bundle, use the rope of dragon mast above all, adopt station posture, double leg and coxa are the same as wide, both hands handholding rope, use the means that grasping, choose appropriate weight, next backward one pace, double foot steps on on-the-spot face, hold the body straight, look up hold out a bosom, the look faces towards the fourth of the twelve Earthly Branches among the rope is nodded, maintain body stability next, both hands is pulled to upper part of the top of head use a rope, and accompany hold out a bosom, ancon joint is opened with two side up, dot of the fourth of the twelve Earthly Branches bears down on place of between the eyebrows, after experiencing deltoid bundle tighten up, next pause is momentary, again slow and reductive, accompanying expiratory, maintain certain rhythm have an action, the movement undertakes 8-12, make 3-5 group can.

4. dumbbell choose, this movement can train whole shoulder, it is a more integrated movement. Sit on orthogonal stool above all, double foot steps on on-the-spot face, dumbbell of both hands enclasp, control maintains ahead hold out a bosom to look up, big arm and shoulder are the same as wide, small arm and big arm are perpendicular, push dumbbell up next, till arm unbend, process middleman and guarantor holds abdominal muscle to tighten up, be in top part a little halt, next slow transfer to a lower level, arrive to be the same as wide position with the shoulder, repeat again undertake 8-12 second, achieve 3-5 series.

Above trains the training method of deltoid namely, stimulate each flesh through isolated training bundle, strengthen its whole again, achieve the result that trains adequately, cooperate food to exercise a strong shoulder muscle.

The thank consults, more and wonderful pay close attention to please still the column course of form fitness.

Parallel bars experienced deltoid, horizontal bar experienced deltoid, how to drill respectively?

One, straight arm is propped up

Two tactics straight arm opens thick line, hold out a bosom to receive an abdomen, two legs and approach, tiptoe stretchs tight straight. But on preexistence low parallel bars, two arms maintain bar to move ahead, support ability in order to increase.

2, hang an arm to maintain

Two arms bend the level hangs bar, two tactics is applied outwards a bit hold thick line, body nature is flagging.

3, the Qu Ticheng that hang an arm

Hang an arm, two arms press thick line, after thing upper part of the body first, admire, before driving two legs, place, receive an abdomen to lift a leg to bend coxa next, repeat 8 ～ 8 times. Can do on preexistence mat receive an abdomen to lift leg and situp to assist an exercise, in order to enhance abdominal muscle power.

4, prop up swing

First straight arm is propped up, begin to swing next, the two arms when swinging want unbend, it is an axis with the shoulder, extent by small arrive big. When be being placed before, accomplish send coxa, tiptoe is far extend. After perpendicular place been place after thing upper part of the body, accelerate a leg place fast, repeat 5 ～ 6 times. It is before bar, hind but each are pensile a spherule (with pectoral Qi Gao) , begin to swing from the pose that prop up, accomplish sufficient ministry to swing touch touch or prep above spherule.

5, hang an arm to maintain swing

Begin from the Qu Ticheng that hang an arm, next body lap, after placing perpendicular place, head, shoulder is a bit flagging. When a thick stick is being placed after leg ministry, humeral ministry moves later, immediately leg following falls, place before two legs are active, repeat 5 ～ 6 times. When drilling first, can do the around that hang an arm to swing first, the Qu Ticheng that hang an arm is done after.

6, the bend one's knees that suspend thick line shrinks leg

Two tactics is holding horizontal bar, hang down continuously all over below bar. Bend one's knees, endeavor crus to shrink up case, arrive when apogee, straight flesh of thoroughly contractive abdomen a second. Next slowly flagging crus, till complete unbend. Shrink when removing crus inspiratory, when descending expiratory. Shrink when removing crus, should endeavor to promote two genu up.

Is fitness experienced crude character?

The skeleton of adult basically is to finalize the design, through taking exercise, all can increase skeletal strength, and the sarcous that accompanies is brawny degree, consequently to skeleton it is to won't coarsen, but to muscle can coarsen. Go OK to exercise skeleton: Going is orthopaedics a kind of special physics treats way, when going, same nature bends when the travel before double leg cannot resemble, increased knee joint to reach then all round constituent pressure, because this falls to be able to take exercise,organize all round knee joint, raise its to bear gravity and tenacity. Next, waist of the human body when going is met naturally erect or admire backward, make the rachis that moves harder at ordinary times and the small of the back get taking exercise very well, can alleviate the small of the back is fatigue, enhance its disease-resistant power, going so is the good way that exercises the small of the back. When going to poise, the put forth effort of sufficient ministry is greater, because this falls to still can exercise the musculature of sufficient ministry, stimulate the main and collateral channels of sufficient ministry. Besides taking exercise to skeleton, go OK still to exercise the cerebella balance of human body, dredge back main and collateral channels, stimulative gas blood moves. The kind that takes and pose: The bosom should be held out to look up when going, visual ahead, both hands is OK akimbo, also can swing as pace nature. When going, want first with tiptoe touchdown, reoccupy sole or calcaneal touchdown.

Can bag of gymnastical riches and honour drill?

Go be not being dropped commonly, but the effect that you can have to exercise, increase resistance and immune power, suggest you still choose specific aim of a few physiotherapy and photograph effect stronger, bag of purify riches and honour will be betterer

Why my fitness, is deltoid always practice does not rise?

If deltoid practice does not rise. Possible reason has the following: 1. The tendon that exercises moment to did not stimulate deltoid adequately every time bundle. (Should press great weight, much group is counted, the principle of full frequency undertakes taking exercise) 2. The ligament of drawing deltoid place and joint did not go after taking exercise. (The muscle below should proper after take exercise drawing) 3. Protein did not complement after taking exercise. (The food of high protein complements after should taking exercise, after had better taking exercise take food after 25 minutes) basically with respect to these reasons. Hope to be helped somewhat to you. Cheer!

Does flat prop up experienced deltoid?

Can be OK, but if be,wanting sheet to rely on flat to prop up practice to give deltoid still is need is quite long. It is OK to want to see effect is fast notice the following:

1, practice should be imposed beyond the practice that supports besides flat, roll abdomen, sitting position receives a leg. Sit-ups waits a few sport that exercise flesh of nuclear cardiac muscle a moment.

2, the flat of tie-in major is propped up mat (be like, the IKU flat mat that prop up) the effect will be more good, besides can protect joint, reduce the quality that the practice still can promote beyond harm.

3, should have patience, abdominal muscle this kind of thing it is to think practice to be able to drill with respect to 9 days come out, it is OK to should insist ceaselessly to practice ability.

Is convict fitness experienced erupt force?

Convict fitness can take exercise erupt force, medium single hand push-up, singler than if hand the behavioral difficulty such as pull-up is tall, tall also to the power demand of the body, often making these motions is to be able to take exercise erupt of force.

To drilling first person for can circulate of advance gradually take exercise, make the motion with small difficulty first, promoted when ability increase difficulty slowly again.

Does gym drill the leg can buckle basket?

Be in what gym drills the leg can make him faster to be able to buckle basket!

Experienced leg can add leg ministry muscle, make oneself bounce more outstanding, and of the support that buckle basket is bounce and force, on basketball field most the no more than that makes a person excited and excited buckles basket namely, because buckle basket to be able to show body talent adequately, can cause the attention of others more, but a lot of blame profession players can not buckle basket however, so the exercise is very necessary, want power of experienced leg ministry namely above all, will raise spring, so OK faster finish buckle basket.

Push-up experienced deltoid?

Do push-up not big to exercising the effect of deltoid. Because do push-up to have to shoulder, back and bosom,exercise the effect, but the muscle that basically exercises group it is chest muscle (the barbell that is equivalent to gym is smooth push) .

If practice back muscle group, the proposal adopts pull-up. Pull-up exercises a method:

Inclined body makes system: Ask bar face and tit of oneself of the person that practice are made the same score together, two tactics and shoulder are the same as wide holding thick line, ground of pedal of bipod extension forward, make two arms and trunk become the inclined overhang of 90 ° , pin bipod by the companion, do bend an arm to make system, make fall mental be touched or exceed horizontal thick line, next make a long arm recovers from an illness it is. 30 ～ are a group 45 times, practice 3 ～ 4 groups.

Lie on one's back overhang arm Qu Shen (the position of drive up foot) : Do on low horizontal bar lie on one's back overhang pose, another student grasps its ankle or crus, the foot of the person that will practice carries to horizontal place (also can put the foot of the person that practice on tallish appliance) . Pull 25 ～ 40 times to be a group, practice 3 ～ 4 groups.

Make the same score ladder divide with a hyphen at the end of a line: Divide with a hyphen at the end of a line is made on smooth ladder, every time the hand uses a horizontal thick line to reach, two tactics advances alternately. practice 4 ～ 5 times.

Bend brachial overhang: The person that practice stands on stool, two arms are bent completely hold horizontal thick line instead, two tactics and shoulder are the same as wide, make horizontal bar is located in mental below, next double foot makes gesture of dormant emphatic overhang from stool, but below mental must not hang on bar. Hang down it is better to hang time to grow more. Practice 2 ～ 4 times.