这里向男性朋友们介绍一种不用器械的肌肉锻炼法。当自己手头既没有杠铃、哑铃等器械,又缺乏砖、石等代用品,但还想练练肌肉时,就可以采用静力性练习法。静力性练习的特点是,肌肉紧张用力,但肢体却静止不动。静力性练习可以动员更多的肌纤维紧张用力,因而对增强绝对力量效果较好。静力性练习前,一般先深吸一口气,练习时缓缓将气呼出。下面介绍的是不用器械的静力性练习法。 Male friends here to introduce a kind of equipment without muscle training. When there is no barbell, dumbbells and other equipment on their own, and lack of brick, stone and other substitutes, but also want to practice muscle, you can use the static practice method. Static exercise is characterized by intense muscle tension, but the body is stationary. Static exercises can mobilize more muscle fiber tension, and thus enhance the absolute strength better. Before the static exercise, the general first take a deep breath, breathing slowly when practicing. The following is the static exercise method without instruments.