器械夹胸器夹胸

器械夹胸器夹胸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

器械夹胸器夹胸动作介绍

  • 胸肌
  • 力量
  • 器械
  • 孤立
  • 初学者
  • 肩膀/三角肌
器械夹胸器夹胸起始动作图解 点击放大器械夹胸器夹胸图解
器械夹胸器夹胸动作图解 点击放大器械夹胸器夹胸图解
器械夹胸器夹胸目标肌肉群图 目标肌肉群

器械夹胸器夹胸动作要领 —》我雷锋 我翻译

    The pec dec is a great machine for isolating the chest. Before you start, adjust the seat height so that the bottom of the arm pads are about level with your chest when you're sitting on the machine.

    Select the weight you want to use on the stack.

    Sit on the machine, grasp thehandles and/or place your forearms on the padding. Take the weight off the stack slightly. This is the starting position for the exercise.

    Keeping your body fixed, slowly bring the forearm pads or handles together. Don't let them touch.

    Squeeze the chest muscles for a count of 1-3, then slowly lower back to the starting position.

    Repeat for desired reps.

Pec Dec Tips:

    The pec dec is an awesome machine for targeting the pectorals, but you need to use strict technique and focus on stretch and contraction to get the most out of it. Don't let the stack drop during the set.

    Don't touch the pads or handles in the center, and keep your body fixed.

    Don't bring your torso forward as you squeeze the weight up.

    Pause at the top of the exercise (pads in) for a count of 1-3, squeezing the chest for maximum intensity.

    Your upper arms or elbows should be positioned parallel to the floor.


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