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甩单杠的正确方法

更新时间: 2021-04-02 18:24:26     

1、两手用宽握距正握(掌心向前)单杠,略宽于肩,两脚离地,两臂自然下垂伸直。用背阔肌的收缩力量将身体往上拉起,当下巴超过单杠时稍作停顿,静止一秒钟,使背阔肌彻底收缩。然后逐渐放松背阔肌,让身体徐徐下降,直到回复完全下垂,重复再做。可以弯曲膝关节、将两小腿向后交叉,使身体略微后倾,能更好地锻炼背部肌肉。

2、上拉时意念集中在背阔肌,把身体尽可能的拉高,不要让身体摆动。下垂时脚不能触及地面。可在腰上钩挂杠铃片来加重。

关键词: 单杠 正确 方法

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