背阔肌 背部 杠杆固定器械 #0015
Assisted Parallel Close Grip 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
- 杠杆固定器械
- 主要协同肌
- 肱二头肌
协同肌群
肱二头肌 前臂
动作步骤
- 1
将机器调整到您想要的重量和高度。
- 2
将双手紧紧握在双杠上，手掌相对。
- 3
悬挂在杠上，双臂完全伸展，双脚离开地面。
- 4
收紧背部肌肉，将身体拉向杠铃，保持肘部靠近身体。
- 5
继续拉，直到下巴高于杠铃。
- 6
在顶部停顿片刻，然后慢慢将身体放回起始位置。
- 7
重复所需的重复次数。
English instructions（英文原版步骤）
- Adjust the machine to your desired weight and height.
- Place your hands on the parallel bars with a close grip, palms facing each other.
- Hang from the bars with your arms fully extended and your feet off the ground.
- Engage your back muscles and pull your body up towards the bars, keeping your elbows close to your body.
- Continue pulling until your chin is above the bars.
- Pause for a moment at the top, then slowly lower your body back down to the starting position.
- Repeat for the desired number of repetitions.
