三角肌 肩部 弹力带 #1022
Band Standing Rear Delt Row
动作演示
© Gym visual — https://gymvisual.com/
动作速览
- 目标肌肉
- 三角肌
- 身体部位
- 肩部
- 所需器械
- 弹力带
- 主要协同肌
- 斜方肌
协同肌群
斜方肌 菱形肌 肱二头肌
动作步骤
- 1
双脚分开与肩同宽站立，将弹力带放在脚下。
- 2
双手握住弹力带手柄，手掌相对，双臂向前伸展。
- 3
稍微弯曲膝盖，髋部向前转动，保持背部挺直。
- 4
将弹力带拉向胸部，将肩胛骨挤压在一起。
- 5
在最高点停顿片刻，然后慢慢释放张力，回到起始位置。
- 6
重复所需的重复次数。
English instructions（英文原版步骤）
- Stand with your feet shoulder-width apart and place the band under your feet.
- Hold the band handles with your palms facing each other and your arms extended in front of you.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight.
- Pull the band towards your chest, squeezing your shoulder blades together.
- Pause for a moment at the top, then slowly release the tension and return to the starting position.
- Repeat for the desired number of repetitions.
