背阔肌 背部 杠杆固定器械 #1432
Assisted Standing 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
面向机器站立，双脚分开与肩同宽。
- 3
正手握住手柄，握距略宽于肩宽。
- 4
启动你的背阔肌和二头肌，并将自己拉向手柄。
- 5
在顶部暂停片刻，挤压背部肌肉。
- 6
慢慢地将自己放回到起始位置。
- 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.
- Stand facing the machine with your feet shoulder-width apart.
- Grasp the handles with an overhand grip, slightly wider than shoulder-width apart.
- Engage your lats and biceps, and pull yourself up towards the handles.
- Pause for a moment at the top, squeezing your back muscles.
- Slowly lower yourself back down to the starting position.
- Repeat for the desired number of repetitions.
