标题: 【运动】Weightlifting Exercises You Can Do at Home [打印本页] 作者: leenyao 时间: 2010-12-21 16:50 标题: 【运动】Weightlifting Exercises You Can Do at Home
Lifting weights offers a number of benefits. You build greater muscular strength and endurance for performing everyday movements, or your favorite sports and recreation activities. Weightlifting also strengthens your bones, and can help correct the postural imbalances that develop from sitting at a desk or working on a computer for long periods. You don't have to join a gym to lift weights; you can do many exercises at home with just a pair of dumbbells.
Chest Press
The chest press works your chest, triceps and shoulders together. This multi-joint movement offers more benefit in less time than exercises that isolate single muscles. Multi-joint movements also prepare you for the type of movements you perform every day.
Grasp a dumbbell in each hand and lie face up on a weight bench. If you don't have a weight bench, use the bed instead. Extend your arms straight up above your chest, palms facing toward your feet. Lower the weights down and out, bending your elbows so that your forearms always point straight up. Stop when your elbows are level with your shoulders, then return to the starting position.
Dumbbell Row
Like the chest press, the dumbbell row works multiple muscles at once -- all your major back muscles, plus your shoulders and the pulling muscles in your arms. Multi-joint exercises such as the dumbbell row and chest press burn more calories than single-joint or single-muscle exercises, because you're using more muscle tissue. This exercise is meant to be done with a weight bench as support, but you can substitute the bed or chair.
Lean on the bench, bed or chair for support. Your torso should be flat and level, shoulders even, legs slightly bent. Keep your shoulders level, back flat and elbow close to your body as you pull the dumbbell up and back. Lower the dumbbell until your arm is straight but not locked, then repeat. Complete a full set on one side before switching to the other side.
Lunges
Lunges are one of the most challenging leg exercises you can perform at home. Not only do they work every major muscle in your legs, they also challenge your balance. Nearly endless lunge variations allow you to keep your workout interesting or shift focus to particular muscle groups.
Start with a basic walking lunge: Stand with your feet hips-width apart. Take a large step forward and bend both knees, lowering your hips straight down. Allow your back heel to come up off the ground. Stop when both knees are bent at a 90-degree angle. Straighten up and bring your other foot forward. Repeat, stepping off with the other foot. Continue alternating leading feet until you've completed a full set on both sides. Once you've mastered the form, carry a dumbbell in each hand for extra resistance. 作者: kobe 时间: 2010-12-21 18:28
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thx for sharing!