本文标题:哑铃飞鸟图解,哑铃飞鸟标准动作,哑铃飞鸟的正确姿势_。本文主要介绍哑铃飞鸟图解,哑铃飞鸟标准动作,哑铃飞鸟的正确姿势内容,同时包含相关资讯。我们致力于提供最优质的!--{$article.title}-->_内容。

哑铃飞鸟图解,哑铃飞鸟标准动作,哑铃飞鸟的正确姿势

哑铃飞鸟图解,哑铃飞鸟标准动作,哑铃飞鸟的正确姿势

哑铃飞鸟根据体位的差异,可以分为俯身飞鸟、上斜飞鸟、下斜飞鸟以及平板飞鸟,下面就来看看这些动作该怎么练。
目标锻炼部位:整块胸大肌的外侧、下缘沟、线条和形态。

哑铃俯身飞鸟

1

第一步:准备动作

双脚自然分立与肩膀同宽,上半身前倾60°C左右,膝盖微曲,双手握哑铃,垂放在膝盖前方。

第二步:动作过程

保持腰背平直,收紧腹部,集中意念用后背发力,保持双臂微屈向上抬起,使得上臂与后背保持水平,稍停留1-2秒。

第三步:还原动作

双臂控制哑铃缓慢回到准备动作,做3-6组,每组4-8次,可根据自己的体力选择合适的练习强度。

哑铃上斜飞鸟

2

第一步:准备动作

把哑铃凳子调成倾斜度30-60°C之间,背靠在哑铃椅上。手握哑铃,向斜上方抬举,让手臂与斜板垂直。

第二步:动作过程

绷紧腰腹、背部肌肉,双臂控制哑铃缓慢呈弧线下降,至手腕与身体在同一平面,手臂弯曲呈90°C,可避免肘部拉伤。

第三步:还原动作

慢慢收拢手臂还原动作,让哑铃置于胸前。

哑铃平板飞鸟

3

第一步:准备动作

仰卧在哑铃椅上,手握哑铃,向上推举哑铃,保持手肘微微弯曲。

第二步:动作过程

保持双肘微弯的固定角度,下放到背平面,稍停1-2秒。上举的时候像是抱着一颗大树,沿着一定的弧度推举,感受到胸肌的拉伸和收缩。

注意:上臂与前臂之间所处的夹角,不管在举起或落下时,必须保持在100度~120度和使哑铃处于肩、肘关节的平面线上。挺胸沉肩,并使胸大肌处于“顶峰收缩”位,稍停。

哑铃下斜飞鸟

4

第一步:准备动作

哑铃椅向下倾斜15-30°C,仰卧在椅子上,双手握住哑铃向上抬,肘部微屈。

第二步:动作过程

双肘微弯下放到背平面,稍停2秒。沿着一定的弧度上举到胸前。

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