哑铃卧推变化动作

哑铃卧推变化动作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

哑铃卧推变化动作动作介绍

  • 肱三头肌
  • 力量
  • 哑铃
  • 复合
  • 中级水平
  • 胸肌, 肩膀/三角肌
哑铃卧推变化动作起始动作图解 点击放大哑铃卧推变化动作图解
哑铃卧推变化动作动作图解 点击放大哑铃卧推变化动作图解
哑铃卧推变化动作目标肌肉群图 目标肌肉群

哑铃卧推变化动作动作要领 —》我雷锋 我翻译

    To set up for the twisting dumbbell bench press press choose a pair of dumbbells, rest them on your thighs and lie down flat on a flat bench.

    You can use your thighs to help you push the dumbbells above your body fully extending your arms at shoulder width apart.

    At this point your palms should be facing inward towards one another and the dumbbells should be nearly touching. This is the starting position.

    Beginslowly lowering the dumbbells while twisting at the wrists. Continue turning your wrists so that when you reach the bottom of the movement (when your upper arms are around parallel to the ground) your palms are facing forward.

    Pause for a moment and push the dumbbells back to the starting position, twisting at the wrists in the opposite direction than when lowering the weight.

    Repeat this movement for desired reps.

Exercise Tips:

    Make sure you use the longest range of motion possible, this ensures the muscle is getting a good stretch and contraction.

    Don't drop the dumbbells at the end of the set.You can safely use the weight of the dumbbells to rock up to a seated position.

    Focus on moving the weight with your triceps, maintaining complete control of the dumbbells as you slowly raise them back to the starting position. I

    t should take around twice as long to lower the dumbbells as it does to raise them.


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