龙门架交叉俯身飞鸟

龙门架交叉俯身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

龙门架交叉俯身飞鸟动作介绍

  • 肩膀/三角肌
  • 力量
  • 绳索
  • 孤立
  • 初学者
  • 没有
龙门架交叉俯身飞鸟起始动作图解 点击放大龙门架交叉俯身飞鸟图解
龙门架交叉俯身飞鸟动作图解 点击放大龙门架交叉俯身飞鸟图解
龙门架交叉俯身飞鸟目标肌肉群图 目标肌肉群

龙门架交叉俯身飞鸟动作要领 —》我雷锋 我翻译

    Set the pulleys of a dual cable machine to the low setting and select the weight you wish to use.

    Stand facing away from the machine and grasp the left handle with your right hand, and right handle with your left hand.

    Stand straight up with your arms in front of you (crossed over). The weight should be slightly off the stack.

    Bend slightly at the knees and bring your torso forward by bending at the waist. Keep your head up and your eyes facing forward. This is the starting position.

    Moving only at the shoulders, uncross your arms and lift themin a semi-circular motion out to your sides until your arms are parallel to the floor. Keep the slight bend in your elbows throughout the movement.

    Squeeze your shoulder blades at the height of the movement and then begin slowly lowering the handles back to the starting position - crossing them once again.

    This is one rep. Repeat for desired reps.

Exercise Tips:

    Practice good form with a light weight.

    Squeeze your shoulder blades and pause for a moment at the top of the movement.

    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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