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怎么练单臂引体向上
更新时间: 2021-06-10 20:31:48  

1、1.5倍肩宽的握距,腰腹收紧,躯干稍微后仰,双脚勾在一起避免借力。

2、同时收缩时和肩关节,将身体向上拉,头过单杆即可,如果想更充分训练,可以锁骨过单杆。

3、有控制地下放,回到原位。

4、训练目标:达到每组20次(一侧10次),3组完成动作的标准。训练周期如果你可以很好地完成第一阶段训练目标,完成这阶段目标的时间大概是8一10周。

关键词: 怎么 向上

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