Я лучше просто съесть рыбу Я предполагаю, что вы имеете в виду 78 килограммов, который 171.6 фунтов нам. Продолжайте подниматься, но не ожидайте, чтобы поразить те же цифры. @Хлоя, не уверен, если это серьезно или нет, но это смешно @Холлис - предоставлен вы работали много, но это не значит, что вы квалифицированы, чтобы составить план тренировки для тех, кто является немотивированным и хочет попробовать очень требовательный спорт. Его в школе гимнастики, которая будет обучать людей его возраста (у большинства гимнастические школы я знаю, не обладают необходимой квалификацией для подростков,+ для начинающих).

P90X и Insanity оба имеют какие-то ходы для работающих мышц плеча. Я не знаю имен, но я могу описать ходы. Они могут быть завершены без каких-либо дополнительных вес (добавить вес на свой страх и риск).

Упражнение 1

Вы распространяете ваши руки в крыле позиции. Затем вы поворачиваете плечи вперед около 30 секунд; повторите вращения в обратную движению. Затем вы повторяете движение вперед, увеличивая диаметр вращения. Повторите то же самое с помощью обратного вращения.

Упражнение 2

От крыловидной положение в упражнении 1, сближать руки так, что они хлопают друг друга над головой. Затем вернитесь в исходное положение. Повторите в течение приблизительно минуты. Затем из начального положения, вывести руки перед грудью. Затем вернитесь в исходное положение. Повторите в течение 30 секунд.

Упражнение 3

Это работает в обоих плечах и бедрах. Удерживайте воображаемый баскетбол. Присед на секунду, а потом прыгать, как будто вы снимаете мяч в сетку. Руки должны быть вытянуты при метании мяча (если движение сбивает с толку, смотреть баскетбол на YouTube).

Вероятно, имеются и другие тренировки плеча, но это основные, которые я знаю и использую (кроме тела-силовые упражнения).

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