俯身哑铃单臂飞鸟

俯身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

俯身哑铃单臂飞鸟动作介绍

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

俯身哑铃单臂飞鸟动作要领 —》我雷锋 我翻译

    Set up for the exercise by grasping a dumbbellwith a neutral grip (palmfacing in) with your left hand 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.

    Yourelbow should be slightly bent and the dumbbellshould be directly under your chest. You can rest your non-working forearm on your right 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.

    Repeat for desired reps and then repeat 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.

    It is usually wise to work your weakestarm first. For many people, this will be their left.


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