背阔肌 背部 弹力带 #0970
Band 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
- 弹力带
- 主要协同肌
- 肱二头肌
协同肌群
肱二头肌 前臂
动作步骤
- 1
将弹力带固定在上拉杆或坚固的锚点上。
- 2
踏上弹力带，手掌背向自己，握住杠铃，双手之间的距离略宽于肩宽。
- 3
双臂完全伸展，保持核心收紧，肩膀向下并向后倾斜。
- 4
将肩胛骨挤压在一起并将肘部向下推向臀部，将身体向上拉向杠铃杆。
- 5
继续拉，直到下巴高于杠铃，然后慢慢降低回到起始位置。
- 6
重复所需的重复次数。
English instructions（英文原版步骤）
- Attach the band to a pull-up bar or sturdy anchor point.
- Step onto the band and grip the bar with your palms facing away from you, hands slightly wider than shoulder-width apart.
- Hang with your arms fully extended, keeping your core engaged and your shoulders down and back.
- Pull your body up towards the bar by squeezing your shoulder blades together and driving your elbows down towards your hips.
- Continue pulling until your chin is above the bar, then slowly lower yourself back down to the starting position.
- Repeat for the desired number of repetitions.
