一、单手挥摆杠铃片(投掷臂手握大孔杠铃片的内沿,杠铃片不出手)1.原地正面、侧面、背向挥摆杠铃片。2.上步旋转挥摆杠铃片。3.完整旋转挥摆杠铃片。以上练习主要是掌握合理的技术动作,发展腿、髋、躯干和肩带的多环节专门力量。二、仰卧挥片1.仰卧在卧推凳上,双手各握一个大孔杠铃片(手握杠铃片的内沿)扩胸挥摆。 First, swinging the barbell with one hand (throwing the arm holding the inner edge of the large hole barbell, barbell without shot) 1. In situ positive, side, swing swing barbell back. 2. Swing swing barbell. 3. Complete rotation swing swing barbells. The above exercises are mainly to master the reasonable technical action, the development of leg, hip, torso and shoulder straps multi-link special forces. Second, supine waving 1. Supine on the bench in the bench, each holding a large hole barbell tablets (hand holding the inner edge of the barbell) breast enlarge swing.