俯身哑铃飞鸟

俯身哑铃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

俯身哑铃飞鸟动作介绍

  • 肩膀/三角肌
  • 力量
  • 哑铃
  • 孤立
  • 初学者
  • 没有
俯身哑铃飞鸟起始动作图解 点击放大俯身哑铃飞鸟图解
俯身哑铃飞鸟动作图解 点击放大俯身哑铃飞鸟图解
俯身哑铃飞鸟目标肌肉群图 目标肌肉群

俯身哑铃飞鸟动作要领 —》我雷锋 我翻译

    Set up for the exercise by grasping a pair of dumbbells with a neutral grip (palms facing each other) and standing with your feet around shoulder width apart.

    Bend slightly at the knees and bring your torso forward by bending at the waist.

    Keep your head up and your eyes facing forward. Each elbow should be slightly bent and the dumbbells should be directly under your chest. The dumbbells should not be touching. This is the starting position.

    Moving only at the shoulders, raise your arms in a semi-circular motion out to your sides until your arms are parallel to the floor.Keep the slight bend in your elbows throughout the movement.

    Squeeze your shoulder blades at the height of the movement and then begin slowly lowering the dumbbells back to the starting position.

    This is one rep.Repeat for desired reps.

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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