胸大肌 胸部 弹力带 #0989
Band One Arm Twisting Chest Press
动作演示
© Gym visual — https://gymvisual.com/
动作速览
- 目标肌肉
- 胸大肌
- 身体部位
- 胸部
- 所需器械
- 弹力带
- 主要协同肌
- 肩部
协同肌群
肩部 肱三头肌
动作步骤
- 1
将带子固定在胸部高度的坚固锚点上。
- 2
站立，一侧面向锚点，用一只手抓住带子。
- 3
远离锚点以在带子中产生张力。
- 4
将双脚分开与肩同宽，并稍微弯曲膝盖。
- 5
将握住弹力带的手穿过身体，朝向对侧的肩膀。
- 6
在保持弹力带张力的同时，将手向前推离身体，伸展手臂。
- 7
慢慢回到起始位置并重复所需的重复次数。
- 8
换边并用另一只手重复练习。
English instructions（英文原版步骤）
- Attach the band to a sturdy anchor point at chest height.
- Stand with your side facing the anchor point and grab the band with one hand.
- Step away from the anchor point to create tension in the band.
- Position your feet shoulder-width apart and slightly bend your knees.
- Bring your hand holding the band across your body, towards the opposite shoulder.
- While maintaining tension in the band, push your hand forward and away from your body, extending your arm.
- Slowly return to the starting position and repeat for the desired number of repetitions.
- Switch sides and repeat the exercise with the other hand.
