背阔肌 背部 自重 #3293
Archer Pull Up
动作演示
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动作速览
- 目标肌肉
- 背阔肌
- 身体部位
- 背部
- 所需器械
- 自重
- 主要协同肌
- 肱二头肌
协同肌群
肱二头肌 前臂
动作步骤
- 1
首先，用正手握法悬挂在引体向上杆上，握距略宽于肩宽。
- 2
启动你的核心并将肩胛骨向下拉和向后拉。
- 3
当你站起来时，弯曲一只手臂并将肘部移向身体一侧，同时保持另一只手臂伸直。
- 4
继续拉，直到下巴位于杠铃上方并且弯曲的手臂完全弯曲。
- 5
有控制地放低自己，伸直弯曲的手臂并在另一侧重复该动作。
- 6
每次重复时交替进行。
English instructions（英文原版步骤）
- Start by hanging from a pull-up bar with an overhand grip, slightly wider than shoulder-width apart.
- Engage your core and pull your shoulder blades down and back.
- As you pull yourself up, bend one arm and bring your elbow towards your side, while keeping the other arm straight.
- Continue pulling until your chin is above the bar and your bent arm is fully flexed.
- Lower yourself back down with control, straightening the bent arm and repeating the movement on the other side.
- Alternate sides with each repetition.
