坐姿哑铃单臂飞鸟

坐姿哑铃单臂飞鸟动作教学视频和图解及细节技巧来源于国外muscleandstrength网站,我爱健身网只做内容搬运工,不作商业用途,英文好的会员可以通过muscleandstrength直接访问原网站进行学习。投诉删除

坐姿哑铃单臂飞鸟动作介绍

  • 肩膀/三角肌
  • 力量
  • 哑铃
  • 孤立
  • 中级水平
  • 没有
坐姿哑铃单臂飞鸟起始动作图解 点击放大坐姿哑铃单臂飞鸟图解
坐姿哑铃单臂飞鸟动作图解 点击放大坐姿哑铃单臂飞鸟图解
坐姿哑铃单臂飞鸟目标肌肉群图 目标肌肉群

坐姿哑铃单臂飞鸟动作要领 —》我雷锋 我翻译

    Set up for the exercise by grasping a dumbbell with your left handusing a neutral grip (palmfacing in) and sitting on the edge of a flat bench with your feet close together.

    Bring your torso forward by bending at the waist. Keep your head up and your eyes facing forward.

    Your left elbowshould be slightly bent and the dumbbellshould be hanging under your thighs. You can place your non-working forearm across your knee for stability. This is the starting position.

    Moving only at the shoulder, raise your left arm in a semi-circular motion out to your side until your arm is parallel to the floor. Keep the slight bend in your elbow throughout the movement.

    Squeeze your shoulder blades at the height of the movement and then begin slowly lowering the dumbbell back to the starting position using the same path you used to raise it.

    Repeat for desired reps and then repeat the movement with your right arm.

Exercise Tips:

    Practice good form with a light weight.

    Squeeze your shoulder blades and pause for a moment at the top of the movement.

    Do not let the dumbbells "hang" at the bottom of the movement, but keep the tension in your arms.

    Focus on moving only at the shoulder. The rest of your body should be kept as still as possible and your arms should hold the same form throughout the movement.


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