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    如何用阻力带做地板推举

    The bench press is an iconic chest exercise, but it can also be moved to the floor and completed as a floor press. While the floor press does have a smaller range of motion it’s still a great exercise to target your chest. This resistance band variation is great as a warm up to activate your pecs or as part of a low equipment workout. 

    如何用阻力带做地板推举

    1. Lie down on the floor, place the resistance band behind your shoulders and take a handle in each hand. 
    2. Bend your knees so they are raised but your feet are flat to the floor. 
    3. Position your arms so the back of your upper arm (tricep area) is on the floor and your knuckles are facing the ceiling.
    4. Slowly push upwards, squeezing your chest as you go. 
    5. Once your arms are fully extended, bend your elbows to return to the strat position of your upper arms touching the floor. 
    6. Repeat this for the desired sets and reps. 

    使用的肌肉

    The floor press uses the pectorals (pecs), anterior deltoids (front delts) and triceps. However, unlike a bench press it does recruit a bit more from the delts and triceps. This is due to the shorter range of motion of the exercise. 

    变化 

    The exercise can be performed with dumbbells or a barbell instead of a resistance band. 

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    夏洛特·威尔逊http://eclosfitness.co.uk/
    我叫夏洛特·威尔逊(Charlotte Wilson),我是一名专门研究健身和营养的作家。由于个人经历,我对这两件事都非常热情。我经历了一次重要的减肥之旅,这也帮助我与饮食和运动建立了健康的关系,这是我现在要通过写作分享的目标。我希望我的文章能帮助其他人与食物和运动建立健康的关系,并摆脱节食,饮食时尚和不可持续的运动。我坚信吃能为您提供能量的食物,但要确保食物仍然营养丰富,并进行锻炼以使您身心健康。

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