仰卧哑铃单臂飞鸟

仰卧哑铃单臂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

仰卧哑铃单臂飞鸟动作介绍

  • 胸肌
  • 力量
  • 哑铃
  • 孤立
  • 初学者
  • 肩膀/三角肌
仰卧哑铃单臂飞鸟起始动作图解 点击放大仰卧哑铃单臂飞鸟图解
仰卧哑铃单臂飞鸟动作图解 点击放大仰卧哑铃单臂飞鸟图解
仰卧哑铃单臂飞鸟目标肌肉群图 目标肌肉群

仰卧哑铃单臂飞鸟动作要领 —》我雷锋 我翻译

    Grasp a set of dumbbells and sit on the end of a flat bench with the dumbbells resting on your thighs.

    Lay back on the bench and extend your arms out, holding the dumbbells with a neutral grip (palms facing each other). The dumbbells should not be touching. Keep your feet planted on the floor for balance.

    Bend your arms slightly. This is the starting position for the exercise.

    Slowly lower the dumbbell in the left hand out to your side in a semi-circle. Rotate at the shoulders only, keeping your arm slightly bent.

    Once the dumbbell gets about level with your chest, squeeze the chest muscles and raise the dumbbell back up using the same path of motion (semi circle) as you did on the way down.Don't let the dumbbells touch.

    Repeat the movement with your right arm.

    Repeat for desired reps.

Alternate Dumbbell Flys Tips:

    Start with your weakest side first. For most people this is their left side.

    Always use slow and controlled movements. The key to this exercise is stretch and contraction - not moving heavy weights.Save that for the big compound movements!


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