器械卧推

器械卧推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

器械卧推动作介绍

  • 胸肌
  • 力量
  • 器械
  • 复合
  • 初学者
  • 肩膀/三角肌, 肱三头肌
器械卧推起始动作图解 点击放大器械卧推图解
器械卧推动作图解 点击放大器械卧推图解
器械卧推目标肌肉群图 目标肌肉群

器械卧推动作要领 —》我雷锋 我翻译

    Set up for the hammer strengthbench press by setting the adding the weight you want to use and adjusting the seat to a comfortable position. The handles should be around the bottom or middle of the chest at the beginning of the motion.

    Lay down on your back with your feet firmly planted on the floor.

    Grasp the handles with an overhand grip (palms facing forward) with your hands at wider than shoulder width.

    Slowly press the handlesstraight up over your body.

    Squeeze the chest at the top of the movement,pause, and then slowly lowerthe handlesback to almost the starting position. Keep the tension on your chest by not allowing the weight to return to the stops of the machine.

    Do not lock your elbows out or rest at the top.Repeat this process for your desired reps.

Exercise Tips:

    Rep timing should be slow enough that you control the weight on the way down. Letting the weight drop really quickly is not productive because the muscles do not have to work as hard on the negative phase of the movement. This makes the exercise less effective.

    Keep your feet firmly planted on the floor. Your feet provide the stabilization for the lift.If you hold them up or flap them around you're move likely to lose balance.

    Your glutes and shoulder blades should be touching the bench at all times throughout the set. It's OK to arch the back as long as the glutes and shoulder blades are fixed.


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