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背阔肌拉伸训练动作介绍

2019-03-27 来源:网络 编辑:晴天    
 

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  很多运动其实都是离不开拉伸的,比如说我们在极致的运动过后,如果不将身体拉升,第二天很可能出现腰酸背痛的现象,而且拉伸也是能够让肌肉的线条变得更优美的,更加顺畅的,所以拉伸是运动中,必不可少的一个项目。今天我们带大家来了解一下背阔肌拉伸训练动作的介绍,如果你也对这个感兴趣的话,那?#22270;?#32493;往下看下去吧!
 
  站姿侧屈拉伸
  这个动作的动作要领就是要求大家要自然的站直在地面上,并且将两只腿张开两只腿张开,两只腿之间的距离与肩膀差不多宽。然后举起双手用一只手扣住,另一只手的胳膊处,向着被扣住的?#19988;?#36793;手弯曲,身体向上拔,向?#30452;?#20391;面拔,固定5到10秒之后再换一个方向,这样循环往复的重复是可以很好的拉伸我们的背阔肌肌肉的。基本上两侧交替3到4次就可以完成这个训练了。
 
  跪姿伏地拉伸
  这个动作要求我们首先拿一个垫子垫在地板上,然后人趴在垫子上,并且做出一个下跪的姿势,跪下以后将两只手往前,尽量的伸直,这个时候将屁股往下坐,就能让身体往下拉,然后又浮起来继续往下拉,其实就是一个很简单的动作,一直重复而已。这个动作能够把背阔肌很好的拉伸,是非常好的背阔肌,拉伸方法之一,大家可以尝试一下。同样的,它也是在5到10秒之间换一个动作,然后3到4次就可以完成一个训练。
 
  背弓型拉伸
  这个动作需要我们将两只脚并拢起来,然后站在离地面或者是支撑面一米的地方,让我们的髋关节与肩同高,或者是两倍伸至头上。同时一定要保证我们两只手和两只腿,一定要保持伸直的状态,不要弯曲了。还有背部一定要展平,两手抓住支撑面。呼气,在支撑面上向下推,形成背弓。这个动作听起来有些复杂,但是大家实际操作起来就会发现其实也并不难。
  每一种运动的拉伸动作可能都不太一样,不过拉伸的目的都是一样的,大家也都需要正视拉伸给我们带来的好处,在很多运动过后,尽量给自己的身体进行拉伸哦。

  热点推荐:
  徒手背阔肌锻炼方法 不用去健身房即可训练
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