站姿单臂阿诺德推举

站姿单臂阿诺德推举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

站姿单臂阿诺德推举动作介绍

  • 肩膀/三角肌
  • 力量
  • 哑铃
  • 复合
  • 中级水平
  • 肱三头肌
站姿单臂阿诺德推举起始动作图解 点击放大站姿单臂阿诺德推举图解
站姿单臂阿诺德推举动作图解 点击放大站姿单臂阿诺德推举图解
站姿单臂阿诺德推举目标肌肉群图 目标肌肉群

站姿单臂阿诺德推举动作要领 —》我雷锋 我翻译

    Set up for the exercise by grabbing a dumbbelland standing straight up with your feet around shoulder width apart.

    Raise the dumbbells with your left handto shoulder height, and twist so that the palm of your hand isfacing your body.

    The dumbbellshould now be positioned in front of your left shoulder.. Your back should be straight and there should be a slight bend in your knees. This is the starting position for the exercise.

    Keeping your eyes facing forwards, slowly raise the dumbbellabove your head while turning your wristso that your palmis now facing forward (away from your body).

    Keep raising the weight until your armis almost fully extended.

    Do not pause at the top of the movement, and begin lowering the dumbbellback down to the starting position - twisting at the wrist until your palmis facing your body once again.

    Repeat this movement for the desired amount of reps, and then repeat with your right arm.

Exercise Tips:

    Always use a full range of motion and control the dumbbells throughout the set.

    Many lifters let their form go and add weight too quickly. This will at times result in an injury and could hinder your shoulder gains.

    If you have lower back problems, it is best to perform this exercise seatedwith a back rest.


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