跑步健康指南
高位下拉
动作
2022-10-21 10:39
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标准动作一：做好沉肩准备
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标准动作一：做好沉肩准备
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标准动作一：做好沉肩准备
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<a href="/q/85.html">高位下拉的标准动作？</a>
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<i class="huolijie i-time"></i>2022-10-21 10:39 </span>
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高位下拉的好处：能增加背部肌肉的强度，能帮助我们控制重量，让背部变更宽等。正确的发力模式，会很好的帮助到肩胛骨的动作练习。 </br>
<p>下面就是小编为大家精心整理的"高位下拉的标准动作？"相关知识以及问题智能甄选的最佳答案，希望能解决您所想知道的问题：</p>
<p><img src="/storage/w/2022/10/08/21/z0idifivdgk.jpg" alt="高位下拉的标准动作？"/></p>
<hr/>
<h2>高位下拉的标准动作是什么？</h2> <p><img loading="lazy" class="aligncenter size-full" src="/storage/w/2022/10/19/20/20jqmvihy50.jpg" alt="高位下拉的标准动作是什么？"/></p>在健身房进行训练的人，应该对高位下拉这个动作比较熟悉，尤其是那些有经验的训练者，比较喜欢锻炼背部，会选择器械来做这个动作。毕竟，很多人都渴望背部变得壮实，拥有完美的倒三角身材。不过，一些人在做完高位下拉之后，不仅没有很好地锻炼到背部，反而觉得身体其他部位很不舒服，这可能是动作不够标准导致的。今天，我们一起来看看，高位下拉的标准动作是什么。
标准动作一：做好沉肩准备
一些人做完高位下拉之后，会感受到肩部肌肉得到了有效锻炼，然而，很多人不仅没有这样的感受，还会觉得肩部很不舒服，这时候就需要留意动作是否标准了。很多人不过只是在器械的帮助之下反复地重复下拉这个动作，而忽略了肩部问题。当我们想要锻炼背阔肌的时候，尤其是做高位下拉，一定要时刻注意沉肩的问题，做好沉肩的准备，在运动的过程中也不要忘记，能够有效防止肩部受损。
标准动作二：注意双手握距
很多训练者对高位下拉的认识不够充分，经常会纠结于到底是宽距还是窄距的问题，不清楚到底是手肘超前还是外翻更好。其实，手肘应该怎么放，要看我们究竟怎么握，而怎么握则关系到训练者到底想要训练哪个部位。如果训练者想要挑战大重量，而不是仔细雕刻背部线条，那么，就应该选择宽距。
标准动作三：不要腰部代偿
很多人做高位下拉以为要拉得很低，越低越好，这是不正确的。拉得越低，腰部就容易代偿，这样不仅伤腰，还练不好背。毕竟，我们锻炼的前提是强身健体，要掌握标准的动作，而不是过分彰显自己。
<hr/>
<h2>高位下拉的标准动作？</h2> <p><img loading="lazy" class="aligncenter size-full" src="https://www.cnfyg.com/storage/w/2022/10/17/18/3l0wbchahfx.jpg" alt="高位下拉的标准动作？"/></p>高位下拉标准动作<p>高位下拉前，需坐在练习机的位置上，握住横杠，挺胸沉肩。吸气时，收缩背阔肌，从头上方位置垂直下拉至胸前，呼气时，慢慢还原，并伸展开背阔肌，直到背部得到充分拉伸。整个动作中要求挺胸和绷紧肌肉，不可仅靠手臂力量。</p> <hr/>
<h2>高位下拉的标准动作？</h2> 高位下拉标准动作
<p>
高位下拉前，需坐在练习机的位置上，握住横杠，挺胸沉肩。吸气时，收缩背阔肌，从头上方位置垂直下拉至胸前，呼气时，慢慢还原，并伸展开背阔肌，直到背部得到充分拉伸。整个动作中要求挺胸和绷紧肌肉，不可仅靠手臂力量。</p> </div>
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下面就是小编为大家精心整理的"高位下拉的标准动作？"相关知识以及问题智能甄选的最佳答案，希望能解决您所想知道的问题：
高位下拉前，需坐在练习机的位置上，握住横杠，挺胸沉肩。吸气时，收缩背阔肌，从头上方位置垂直下拉至胸前，呼气时，慢慢还原，并伸展开背阔肌，直到背部得到充分拉伸。整个动作中要求挺胸和绷紧肌肉，不可仅靠手臂力量。
高位下拉前，需坐在练习机的位置上，握住横杠，挺胸沉肩。吸气时，收缩背阔肌，从头上方位置垂直下拉至胸前，呼气时，慢慢还原，并伸展开背阔肌，直到背部得到充分拉伸。整个动作中要求挺胸和绷紧肌肉，不可仅靠手臂力量。
