坐姿颈后推举

坐姿颈后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

坐姿颈后推举动作介绍

  • 肩膀/三角肌
  • 力量
  • 杠铃
  • 复合
  • 中级水平
  • 肱三头肌
坐姿颈后推举起始动作图解 点击放大坐姿颈后推举图解
坐姿颈后推举动作图解 点击放大坐姿颈后推举图解
坐姿颈后推举目标肌肉群图 目标肌肉群

坐姿颈后推举动作要领 —》我雷锋 我翻译

    Sit down on a military press bench or adjust an adjustable angle bench, setting the back to 90 degrees.

    Load a barbell with the appropriate weight. Ideally, you can un-rack the weight from a weight rack or have a training partner hand you the bar.

    Hold the bar with an overhand grip (palms facing forward) with your hands just beyond shoulder width. Your arms will now be almost fully extended above your head with a slight bend in your elbows. This is the starting position.

    Slowly begin lowering the bar down behind your neck as far as comfortably possible.

    Once your upper arms are slightly past parallel to the floor, pause, and then slowly raise the barbell back up without locking the elbows out at the top of the movement.

    Repeat for desired reps.

Exercise Tips:

    To avoid injury, do not lower the bar much further than the top of you head when bringing the bar down behind you. This will keep your arms at a 90 degree angle to the floor and place less stress on your shoulder joints.

    Keep your back straight throughout the movement. Don't let it arc too much when pressing the weight.

    Use a lighter weight that you would on a regular barbell press.

    Use slow and controlled movement, both when pressing and when lowering the weight.


我爱健身网肩膀/三角肌肌肉锻炼动作为您提供坐姿颈后推举的锻炼图解和坐姿颈后推举的动作要领,从锻炼所在的部位、类型、用到的器械及辅助器械全方位讲解坐姿颈后推举的科学训练方法,掌握科学性锻炼动作和方法,让你在训练过程中更进一步,系统化学习让你肌肉更加完美。更多坐姿颈后推举相关动作请关注我爱健身网动作库。

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