上背部 背部 自重 #3297
Back Lever
动作演示
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动作速览
- 目标肌肉
- 上背部
- 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 核心
动作步骤
- 1
首先，用正手握法悬挂在引体向上杆上，双手分开的距离略大于肩宽。
- 2
启动你的核心并将肩胛骨向下拉和向后拉。
- 3
弯曲膝盖并将其向胸部靠拢。
- 4
慢慢抬起双腿，保持伸直，直到身体与地面平行。
- 5
保持这个姿势几秒钟，然后慢慢地将双腿放回起始位置。
- 6
重复所需的重复次数。
English instructions（英文原版步骤）
- Start by hanging from a pull-up bar with an overhand grip, hands slightly wider than shoulder-width apart.
- Engage your core and pull your shoulder blades down and back.
- Bend your knees and tuck them towards your chest.
- Slowly lift your legs up, keeping them straight, until your body is parallel to the ground.
- Hold this position for a few seconds, then slowly lower your legs back down to the starting position.
- Repeat for the desired number of repetitions.
