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如何练背阔肌下部 半年成硬汉

2019-03-25 来源:网络 编辑:晴天    
 

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  对运动健身有初步了解的朋友们,可能会觉得背阔肌也是比较陌生的,背阔肌其实是直肌上指的是我们身上一块非常大的肌肉。不过大家在锻炼的时候,也是不一定能够锻炼到它的,有的朋友会想要好好的锻炼一下这块肌肉,那么接下来我们就一起来看一下,如何锻炼我们的背阔肌下部吧!如果你也想知道的话,接下来我们就一起来了解一下吧!
 
  反握高位下拉
  这个运动整套的动作中最需要注意的就是我们在握住值岗的时候,一定要手掌心朝前,并且我们手掌展开的距离要?#22270;?#33152;差不多宽。在我们的手握紧之后,要让双肘尽可能地向后牵拉,因为这样就可?#28304;?#28608;到背部的肌肉,让背部的肌肉得到锻炼。不过让肌肉得到锻炼的同时一定要保证身体是竖直的?#21050;?#32972;部只能微微的拱起,并不能有大幅度的变化。我们把双肘最大限度的去往后下方拉,直到尽可能为止,这样就能最大幅度的调整锻炼背阔肌。
 
 
  直臂下压
  直臂下压的动作要领,其实和前面差不多,不过他的掌心朝前握住,以后是往后移动,要离负重架的距离比较远才可以,最需要注意的是我们的两只?#30452;奐负?#26159;不可以弯曲的,不过肘部可以稍微的弯曲一点。在这个过程中,我们可以感受到被迫及在运动这个其实就是像杠杆运动一般,能够让我们直观的感受到背阔肌的运动的。整体的过程中需要注意的就是不要让背部的运动脱离整体的运动,背部也是需要参与运动的,否则就没有锻炼背阔肌的效果了。
 
 
  锻炼背阔肌注意事项
  在做这两个运动的时候,我们一定要保证背部是保持微微的?#25484;?#21315;万不可以让背部呈直立?#21050;?#25110;者是非常的弯曲。为了能够更加刺激下背阔肌的运动,所以我们在此运动过程中,如果在下胸部得到压力感时,就需要停顿一下,否则就会将行干权力后拉拽,实际上我们要做的事,让背阔肌受到压力而运动。
 
  锻炼并非一朝一夕的事情,至少要到半年之后才能够看出一定的成效,所以大家一定不要急于求成,要稳中求进,并?#20063;?#35201;操之过急。

  热点推荐:
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