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斜方肌怎么练

更新时间: 2021-03-20 04:18:59     

1、需要用到龙门架,把卡位调置和我们膝关节同高,把龙门架和哑铃的距离稍微拉远一点。

2、两足并拢,脊柱保持自然生理弯曲,往前放的时候把肩胛骨往两边打,感觉到斜方肌中下有那么一丝拉伸感以后,然后直接往后拉,先收肩胛骨同时伴随。

3、放的时候手臂外旋,训练过程中千万不要出现耸肩,可以适当含胸,尽量把轨迹拉大。

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