俯卧哑铃单臂飞鸟

俯卧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

俯卧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
俯卧哑铃单臂飞鸟起始动作图解 点击放大俯卧哑铃单臂飞鸟图解
俯卧哑铃单臂飞鸟动作图解 点击放大俯卧哑铃单臂飞鸟图解
俯卧哑铃单臂飞鸟目标肌肉群图 目标肌肉群

俯卧哑铃单臂飞鸟动作要领 —》我雷锋 我翻译

    Set up for the exercise by setting a pair of dumbbells near a flat bench. Depending on the length of your arms, you may need to elevate the bench using blocks or steps.

    Grab the dumbbells and position yourself with your chest flat on the bench. Your feet can be straight out behind you or used for stability on the floor.

    Your arms should be hanging below the bench - holding the dumbbells with a neutral grip (palms facing one another).

    Keep your head up and your eyes facing forward. This is the starting position.

    Moving only at the shoulder, raise your left armin a semi-circular motion out to your sideuntil your armis parallel to the floor.Keep a slight bend in your elbowthroughout the movement.

    Squeeze your shoulder blades together at the height of the movement and then begin slowly lowering the dumbbellback 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 shoulders. 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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