背阔肌 背部 杠杆固定器械 #0017
Assisted 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
将机器调整至您所需的体重和高度设置。
- 2
正手握住手柄，握距略宽于肩宽。
- 3
双臂完全伸展，双脚离开地面。
- 4
收紧背部肌肉，将身体拉向手柄，保持肘部靠近身体。
- 5
继续拉，直到下巴位于手柄上方。
- 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 settings.
- Grasp the handles with an overhand grip, slightly wider than shoulder-width apart.
- Hang with your arms fully extended and your feet off the ground.
- Engage your back muscles and pull your body up towards the handles, keeping your elbows close to your body.
- Continue pulling until your chin is above the handles.
- 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.
