背阔肌 背部 杠杆固定器械 #1431
Assisted Standing Chin-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辅助级别。
- 2
站在脚踏板上，正手握住手柄，握距略宽于肩宽。
- 3
保持挺胸、肩膀向后，收紧核心肌群，并稍微弯曲膝盖。
- 4
弯曲肘部并将肘部向身体两侧压低，将身体向上拉。
- 5
继续拉，直到下巴位于杠铃上方。
- 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 assistance level.
- Stand on the foot platform and grip the handles with an overhand grip, slightly wider than shoulder-width apart.
- Keep your chest up and shoulders back, engage your core, and slightly bend your knees.
- Pull your body up by flexing your elbows and driving your elbows down towards your sides.
- Continue pulling until your chin is above the bar.
- 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.
