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如何使用胸部推举机进行锻炼?

胸部推举训练机瞄准您的上身。具体来说,它可以使您的胸肌,三头肌和三角肌锻炼。推胸是最好的一个胸部练习建立上身力量。其他有效的练习包括胸肌甲板,电缆交叉和下垂。该推胸针对你的胸肌,三角肌,肱三头肌和,建筑肌肉组织和力量。它也可以使您的锯齿前肌和二头肌起作用。了解如何正确的时可用坐姿推胸训练机

如何设置和使用推胸训练机?

首先将座椅调整到允许您将把手与胸部中央对齐的高度。为了确定适合您的锻炼体重,请从体重的25%开始。然后每组增加5-10磅,直到找到一个重量,挑战您完成10次重复。选择体重后,用双腿踩下脚踏踏板。这会将手柄移至开始位置。



  • 在保持背部与护垫之间的接触的同时,向外按压手柄,而不必锁定肘部。
  • 当您将把手从胸部移开时,呼气。
  • 让把手慢慢进入,直到与您的胸部对齐为止。距离胸口远的任何部位都会对您的肩膀造成过大的压力。
  • 吸气,然后让手柄向后退回到胸部。

进行3-4组,每组10-12次(适用于初学者)。每次设置后,将脚放回到前进踏板上。然后,将手臂放到一边,然后慢慢将手柄降低到其静止位置。

使用胸部推举机进行锻炼常见错误

有肩膀限制的人在将手柄设置到开始位置时应始终使用脚踩踏板。如果您经常在肩膀前部感到疼痛或紧绷,请不要将手靠近胸部。

通常,人们会太快地进行这项运动,而无法获得锻炼的全部好处。胸部按压运动旨在进行缓慢且受控的运动。慢慢将把手降低至胸部高度时,请务必吸气。然后在强行将手柄从身体上移开时呼气。

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