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坐姿颈后曲杠臂屈伸视频教学

肌肉动作视频 2020-01-02 12:22:02
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基本信息

目标肌肉:肱三头肌运动类型:力量所用器械:杠铃
力学:孤立发力类型:推经验水平:中级水平
相关部位:没有

                           

动作图解

                                                   

                       

目标肌肉群

操作方法

    Set up for the close grip behind the neck press by loading the appropriateweight onto an EZ-Baror barbell and sitting on the end of a flat bench or a bench with a back rest.

    Grasp the bar with a close grip (just inside shoulder width) using an overhand grip (palms facing forward).

    Raise the bar straight above your head until your arms are nearly fully extended (keep a slight bend in your elbows). This is the starting position.

    Slowly lower the bar down behind your neck by bending at the elbows. The bar should come down as far as comfortably possible or when your forearms are around parallel to the floor.

    Slowly raise the bar back to the starting position. This is one rep.

    Repeat for desired reps.

Exercise Tips:

    Focus on moving the weight with your triceps, keeping control of the weight as you slowly lower and raise the bar.

    Keep your body as still as possible, moving only your forearms.

      

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