后斜方肌怎么练?弹力带弓步前倾屈臂后摆牵拉

蛋蛋的大婶 2016-1-13 1345

[backcolor=rgb(255,255,255)] 后斜方肌怎么练?多多练习这个弹力带弓步前倾屈臂后摆牵拉动作吧![/backcolor]
[backcolor=rgb(255,255,255)]  一、锻炼方法[/backcolor]
[backcolor=rgb(255,255,255)]http://www.nsns8.com/d/file/bcns1/bbdl/2015-09-03/f4829d36a2229784cfeccfa4264b5bb7.jpg[/backcolor]
[backcolor=rgb(255,255,255)]  1、为保持平衡,两脚前后自然分开,稍屈膝站立。[/backcolor]
[backcolor=rgb(255,255,255)]http://www.nsns8.com/d/file/bcns1/bbdl/2015-09-03/c1d6c91973daf08d36f9b03a9b7eff4a.jpg[/backcolor]
[backcolor=rgb(255,255,255)]  2、前脚踩在弹力带中段,上体稍前倾,背部正直。两手分别抓住一端手柄,两臂向身体前方伸直与弹力带成一条直线。[/backcolor]
[backcolor=rgb(255,255,255)]http://www.nsns8.com/d/file/bcns1/bbdl/2015-09-03/fcc522eb499d43cfabc126a51c836475.jpg[/backcolor]
[backcolor=rgb(255,255,255)]  3、弹力带绷紧。缓慢地屈臂沿身体两侧向后牵拉手柄,直到两手到达身体两侧。[/backcolor]
[backcolor=rgb(255,255,255)]http://www.nsns8.com/d/file/bcns1/bbdl/2015-09-03/4d63a5eb658cf30f12b416e8bd9a01a7.jpg[/backcolor]
[backcolor=rgb(255,255,255)]  4、静止一段时间后,缓慢还原到初始位置。[/backcolor]
[backcolor=rgb(255,255,255)]  二、锻炼次数:动作完成时间为1一2秒,还原时间为2一3秒。次数:10一15次;组数2一3组;间歇:30一60秒。[/backcolor]
[backcolor=rgb(255,255,255)]  三、锻炼部位:训练斜方肌和菱形肌。[/backcolor]
[backcolor=rgb(255,255,255)]  四、动作要领:保持躯干固定,背部肌肉在整个锻炼过程中都得绷紧。缓慢地可控制地重复拉伸,直到完成预定组数。两侧交替进行。[/backcolor]
[backcolor=rgb(255,255,255)]本文转载自健身网站:男神女神吧[/backcolor]
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