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1、感谢您的下载，特赠送精品文章体能训练技巧 -TRX悬挂训练系统工作之余锻炼身体，若不需要请删除后使用，谢谢您的理解，祝您生意兴隆，事业高攀。RX训练带是源于美国海军陆战队，刚开始的雏形是以高密度毛巾制成的训练道具，后来，有一名叫兰迪的美国海豹突击队的指挥官，在退役后重新设计了该套装备和训练计划，变成民用的健身课程“TR）悬挂训练系统”整套装备的主要部分是宽1.5英寸，额定张力为1250磅的尼龙绳子，长度范围从6英尺调整至12英尺,2磅，1分钟就能悬挂妥当，装在袋子里便于携橡胶把手更适应双手抓缚或是双脚悬挂等地面训练动作，扣锁由曾用于卡宾枪的材料制成，且易于调整，其自用不到 带到任何地方，可固定

2、在单杠上或卡在门缝里，或系在树枝上，适合绝大多数的训练环境，如果加上哑铃或健身球一起锻炼，可增加更高阶的难度。L悬挂训练：用练习者自身体重做负重，能够允许肌肉在多个平面上做运动，同时保证更多的肌肉和关节参与，能够打造更加结实的肌肉，稳定灵活的关节，坚固的TRX还是运动康复的重要手段之一核心力量和正确的体态，帮助在任何运动项目上获得更佳的运动表现,TRX动作解读:增加阻力：1.身体角度越大，阻力越大 2.抬起一边大腿，有助于锻炼更多平衡力3.离支点越远，越吃力，对稳定性要求越高减低难度：一腿向前踮地，有助于身体减重1. chest P ress/ fly combo(推胸飞鸟组合）：人背向绳子，

3、手臂握住绳子，双手伸直，肘保持一点弯曲，膝盖一点点弯曲，两腿跟肩一样宽，身体重心微微向前，用胸肌发力慢慢打开双手并让它弯曲到90度停下，再慢慢还原，然后双手打开做飞鸟，同时一脚往前踮地，再还原，交替练习。 2. chest press（ 推胸）：人背向绳子，手臂握住绳子，双手伸直，肘保持一点弯曲，膝盖一点点弯曲，两腿跟肩一样宽，身体重心微微向前，用胸肌发力慢慢打开双手并让它弯曲到90度停下，再慢慢还原（难度增加：双腿合并或单腿抬起，或把身体斜度增加）-Z3. lunge fly（弓步飞鸟）：1.手臂握住绳子，双手伸直，肘保持一点弯曲，挺胸收腹，身体重心微向前倾，双手打开做飞鸟，同时一脚往前踮地

4、。用胸部发力，再还原AI4. chest P ress- sin gle leg exte nded(推胸-单腿伸展）：人背向绳子，手臂握住绳子，双手伸直，肘保持一点弯曲，膝盖一点点弯曲，一脚撑地，一脚向前抬起,身体重心微微向前，用胸肌发力慢慢打开双手并让它弯曲到90度停下，再慢慢还原.J I5. Sus pended incline p ress-leg up悬浮上斜推-抬脚）：双手撑住地面，一脚勾住绳子，稳定腹部，另一腿向上抬靠紧固定腿，然后做俯卧撑。6. Atomic push up（俯卧撑收腹）：双手撑住地面，双脚勾住绳子，稳定腹部，一下俯卧撑，还原后，双脚以腹部力量靠向胸部，再慢慢伸

5、直还原，交替练习。7. back row（背部划船）：手臂握住绳子，双手伸直，肘保持一点弯曲，膝盖一点点弯曲，两腿跟肩一样宽，身体重心微微向后，以背部发力，手臂夹紧身体两侧往后收，肩胛骨向后夹，把绳子拉到小腹，保持住再慢慢还原（难度增加：双腿合并或单腿抬起，或把身体斜度增加）08. elevated back row（高位划船）：手臂握住绳子，双手伸直，肘保持一点弯曲，膝盖一点点弯曲，两腿跟肩一样宽，加大身体斜度，以背部发力，手臂夹紧身体两侧往 后收，肩胛骨向后夹，把绳子拉到小腹，保持住再慢慢还原79. power pull-single arm（力量拉伸-单臂）：双腿分开与肩同宽,单手抓住绳

6、子，张开身体，另一边手臂绕身体旋转180度触摸绳子，完后慢慢还原。r ; _* -10. low deltoid fly（ 低位三角肌飞鸟）：手臂握住绳子，掌心向上，双手伸直向前，肘保持一点弯曲，膝盖一点点弯曲，两腿跟肩一样宽，身体重心微微向后，直手 向下向后滑，慢慢还原。11. T delto型fly角肌飞鸟t）:手臂握住绳子，掌心向上，双手伸直向前，肘保持一点弯曲，膝盖一点点弯曲，两腿跟肩一样宽，身体重心微微向后，张开双 手与身体呈型，再慢慢还原（难度增加：把身体斜度增加）12. 丫 deltoid fly型三角肌飞鸟）：手臂握住绳子，掌心向上，双手伸直向前，肘保持一点弯曲，膝盖一点点弯曲

7、，两腿跟肩一样宽，身体重心微微向后，张开双手 与身体呈型，再慢慢还原（难度增加：把身体斜度增加）13. W deltoid fly（ W 型三角肌飞鸟）：手臂握住绳子，掌心向上，双手伸直向前，肘保持一点弯曲，膝盖一点点弯曲，两腿跟肩一样宽，身体重心微微向 后，张开双手与身体呈 W 型，再慢慢还原（难度增加：把身体斜度增加 ）14. High triceps press（高位肱三头肌弯曲）：人背向绳子，手臂向前握住绳子，双手伸直，肘保持一点弯曲，膝盖一点点弯曲，两腿跟肩一样宽，身体重心微微向前，然后把肘部弯曲，肱三头肌发力，再慢慢还原（难度增加：把身体斜度增加 ）90度再慢慢还原（难度增加：把一

8、只腿往后抬或两腿15. Dips（臂屈伸）：手臂在身体两侧，双手握住绳子，双腿呈箭步姿势，然后肱三头肌和胸肌发力，双臂弯曲成前放或抬高）16. High bicep curl（ 高位肱二头肌弯曲）：手臂握住绳子，双手伸直，肘保持一点弯曲，膝盖一点点弯曲，两腿跟肩一样宽，身体重心微微向后，以肱二头肌发力, 弯曲手臂，再慢慢还原（难度增加：把身体斜度增加 ）There are mome nts in life whe n you miss some one so much that you just want to p ick them from your dreams and hug them

9、for real! Dream what you want todream;go where you want to go;be wh you want to be,because you have only one life and one cha nee to do all the things you want to do.May you have eno ughhappin ess to make you sweet,e no ugh trials to make you stron g,e no ugh sorrow to kee p you huma n,eno ugh hope

10、to make you happy? Always put yourself in othersshoes .If you feel that it hurts you,it p robably hurts the other person, too.The happ iest of people donn ecessarily have the best of everyth in g;they just make themost of everyth ing that comes along their way.Ha ppin ess lies for those who cry,thos

11、e who hurt, those who have searched,a nd those who have tried,for only theycan app reciate the importance of peopi ewho have touched their lives.Love beg ins with a smile,grows with a kiss and ends with a tear.The brightest future will alwaysbe based on a forgotte n p ast, you can go on well in life

12、 un til you let go of your p ast failures and heartaches.Whe n you were born,you were crying and every onearound you was smili ng.Live your life so that whe n you die,youre the one who is smili ng and every one around you is cryig .P lease send this message to thosepeople who mean something to you,t

13、o those who have touched your life in one way or another,to those who make you smile when you really need it,to those thatmake you see the brighter side of things when you are really down,to those who you want to let them know that you appreciate their friendship.And if you dont, don t worry,nothing

14、 bad will happen to you,you will just miss out on the opportunity to brighten someonesday with this message.Since we went to school, we haveaccess to English all the time, because it is one of the necessary subjects. Before we attend college, we keep our attention on the grammar, but now college mea

15、nsthe new stage and we should pay attention to practical English. Here are some suggestions.First, it is important to speak out loudly. The purpose of learning Englishis to communicate with foreigners, so as to get to know more about the world. Grammar is not the only thing we care about. What we sh

16、ould do is to open ourmouths and improve our ability to use spoken English. It begins with reading textbooks. When we listen to the tapes and repeat many times, then our d.PresidentTrump, as he often does, had a few things to sayAfter admitting that he had been lonely over the holidays, Trump took a

17、dvantage of his first public appearance ofthe new year Wednesday to air lingering grievances, make multiple false claims and reinforce recent decisions that have rattled financial markets and his partyleaders.As he held forth for more than 90 minutes before a small pool ofpeople who mean something t

18、o you,to those who have touched your life in one way or another,to those who make you smile when you really need it,to those thatmake you see the brighter side of things when you are really down,to those who you want to let them know that you appreciate their friendship.And if you dont, don t worry,

19、nothing bad will happen to you,you will just miss out on the opportunity to brighten someonesday with this message.Since we went to school, we haveaccess to English all the time, because it is one of the necessary subjects. Before we attend college, we keep our attention on the grammar, but now coll

20、ege meansthe new stage and we should pay attention to practical English. Here are some suggestions.First, it is important to speak out loudly. The purpose of learning Englishis to communicate with foreigners, so as to get to know more about the world. Grammar is not the only thing we care about. Wha

21、t we should do is to open ourmouths and improve our ability to use spoken English. It begins with reading textbooks. When we listen to the tapes and repeat many times, then our d.PresidentTrump, as he often does, had a few things to sayAfter admitting that he had been lonely over the holidays, Trump

22、 took advantage of his first public appearance ofthe new year Wednesday to air lingering grievances, make multiple false claims and reinforce recent decisions that have rattled financial markets and his partyleaders.As he held forth for more than 90 minutes before a small pool ofway.Ha pp iness lies

23、 for those who cry,those who hurt, those who have searched,and those who have tried,for only they can app reciate the imp ortance of peopi ewho have touched their lives.Love begins with a smile,grows with a kiss and ends with a tear.The brightest future will always be based on a forgotten p ast, you

24、 cantgo on well in lifeuntilyou let go of your p ast failures and heartaches.When you were born,you were crying and everyone around you was smiling.Live your life so that when you die,youre the one who is smiling and everyone around you is cryig.Please send this message to those people who mean some

25、thing to you,to those who have touched your life in one wayor anotner,to those who make you smile when you really need if,to those that make you see the brighter side of things when you are really down,to those who you want to let them know that you appreciate their friendship.And if you dont, don t

26、 worry,nothing bad will happen to you,you will just miss out on the opportunity to brighten someonesday with this message.Since we went to school, we have access to English all the time, because it is one of the necessary subjects. Before we attend college, we kee p our attention on the grammar, but

27、 now college means the new stage and we should pay attention to p ractical English. Here are some suggestions.First, it is imp ortant to sp eak outloudly. The p urpose of learning English is to communicate with foreigners, so as to get to know more about the world. Grammar is not the only thing we c

28、are about. What we should do is to open our mouths and imp rove our ability to use sp oken English. It begins with reading textbooks. When we listen to the tapes and rep eat many times, then,our a.President Trump, as he often does, had a few things to sayAfter admitting that he had been lonely over

29、the holidays, Trump took advantage of his first public appearance of the new year Wednesday to air lingering grievances, make multiple false claims and reinforce recent decisions that have rattled financial markets and his party sleaders.As he held forth for more than 90 minutes before a small pool

30、of rep orters and p hotogra phers, members of his Cabinet, ostensibly called to the White House for a meeting, sat quietly around a long conference table.Trum p defended his decision last month to withdraw U.S. troops from Syria and shar ply cut the deploy ment to Afghanistan,“moves that disturbed R

31、epublican allies in Congress and prompted the resignation of Defense Secretary James N. Mattis. In doing so, he contradicted his own recent claim that the U.S. had achieved its objectives of total victory over Islamic State militants in Syria.Syria ,“ heodqntjeuiBdit want “ Were talking about sand a

32、nd death.Thats what were talking about. Were not talking about vast wealth. Were talking about sand and death,”cdhtrastsngdheewmringMked country with Iraq and its vast oil reserves.Iran“ can do what they want there, frankly,he added, a comment likely to unnerve officials in Israel, who have worried

33、that a US. withdrawal from itspositions in eastern Syria would allow Iran to expand its influence there.It s not my fault,he said.I didn t put us there.Trum p offered little further clarity on the U.S. withdrawal from Syria, which he initially said would take pl ace in 30 days, saying now that the p

34、 ullout will”tan,take pl aceT rum p seemed to endorse Moscow s 1979 invasion of the country an act that the U.S. viewed as an atte mpt to sp read communism and waged a long, covert op eration to combat during the Carterand Reagan administrations.“ The reason Russia was in Afghanistan was because ter

35、rorists were going into Russia,Trum p said, making a caseto leave the poliqng of hot spots in the Mideast and Central Asia to countries in the region.“They were right to be there. The problem is it was a tough fight.” The Soviet Union eventually was bankrupted by its Afghan war, Trump added.“ Russia

36、 used to be the Sovitih Urwen tAfgnanjplafiglTtiideiil Russia, becauseAfghanistan. Historians generally agree that the Russian invasion and subsequent occu pation of muchof Afghanistan was one of several factors that contributed to the colla pse ofthe Soviet Union, although the country never went ba

37、nkru pf.For years, Rep ublicans have credited President Reagan with bringing an end to the Soviet Union by hisaggressive increa se in U.S. military spending.Trump s comments stood in stark contrast to the view Mattis espoused in the resignation letter he presented last month after failing to convinc

38、e the president to hold off on withdrawing from Syria.ossible to advance an internationOWsrdersthdoievBcoshcnDgiducive to our security, final day at thep ros perity and values, and we are strengthened in this effort by the solidarity of our alliances,MOtsieleaotesMngsTru mp, whocnaspooded last month

39、 withcriticism of his former Pentagon chief. On Wednesday, he ste pped that up, claiming that he fired Mattis.e“Hohha(lhhelonKnfoinrAfghanistan? Nottoo good, ” Trump said. “As you know, President Obama fired him, and essentially so did I.ama did not fire Matbs, although the general did retire severa

40、l months early in 2013 from his position as the head of the military s , Central Command after dissenting from Obama administration policy decisions.Tuesday was Mattis “Pentagon. Trum p, in a fit of pi que after the resignation letter became p ublic, had moved up Mattis termination dateIn addition to his foreign p olicy comments, Trum p also down played December s stock market losses, which erased all Ipoeigitegains for theanebassertefongly that there