上背部 背部 弹力带 #0990
Band One Arm Twisting Seated Row
动作演示
© Gym visual — https://gymvisual.com/
动作速览
- 目标肌肉
- 上背部
- 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 肩部
动作步骤
- 1
坐在长凳或椅子上，双脚平放在地上，背部挺直。
- 2
用一只手握住弹力带，并将手臂完全伸到身前。
- 3
保持背部挺直，弯曲肘部并将肩胛骨挤压在一起，将弹力带拉向身体。
- 4
同时，将躯干向拉动手臂的一侧扭转。
- 5
在顶部暂停片刻，然后慢慢释放弹力带的张力并返回到起始位置。
- 6
重复所需的重复次数，然后换到另一只手臂。
English instructions（英文原版步骤）
- Sit on a bench or chair with your feet flat on the ground and your back straight.
- Hold the band with one hand and extend your arm fully in front of you.
- Keeping your back straight, pull the band towards your body by bending your elbow and squeezing your shoulder blades together.
- At the same time, twist your torso towards the side of the pulling arm.
- Pause for a moment at the top, then slowly release the tension in the band and return to the starting position.
- Repeat for the desired number of repetitions, then switch to the other arm.
