器械俯卧划船

器械俯卧划船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

器械俯卧划船动作介绍

  • 背阔肌
  • 力量
  • 器械
  • 复合
  • 中级水平
  • 肱二头肌, 背阔肌, 竖脊肌, 斜方肌
器械俯卧划船起始动作图解 点击放大器械俯卧划船图解
器械俯卧划船动作图解 点击放大器械俯卧划船图解
器械俯卧划船目标肌肉群图 目标肌肉群

器械俯卧划船动作要领 —》我雷锋 我翻译

    Set up for the machine t-bar row by adding some weight to the machine and setting the height of the chest pad.

    Position yourself on the machine with your body on the chest pad.

    Grasp the handle with an overhand grip, with yourhands at a wider than shoulder width grip.

    Take the weight off the supports.

    Keeping your eyes facing forwards and shoulders fixed, pull the weight back as far as possible.

    Squeeze your shoulder blades together,pauseand then then slowly lower the weight back to the starting position.

    Repeat for desired reps.

Exercise Tips:

    Always control the weight for the entire set. Don't swing the weight back or let it drop quickly. If you do that, you're using a weight that's too heavy! Control will get the best results.

    Keeping your upper arms as close to your body as possible will help with engaging your back when lifting the weight.

    Squeeze your shoulder blades together at the top of the movement and pause for a count of 2 for added intensity.


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