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绳索夹胸
cable low fly

胸部cable3-4 sets x 8-12 repsRest 90s
Target: pectorals · Secondary: deltoids, triceps
cable low fly demonstration

中文步骤

  1. 将手柄连接到缆绳机的低滑轮上，并选择合适的重量。
  2. 站在机器中间，双脚分开与肩同宽，膝盖稍微弯曲。
  3. 正手握住手柄，将手臂向两侧伸展，肘部保持轻微弯曲。
  4. 保持控制，以扫过的动作缓慢地将手臂向前伸，交叉在身体前面。
  5. 在运动的最高点暂停片刻，感受胸部肌肉的拉伸。
  6. 反转动作，慢慢将手臂恢复到起始位置，始终保持胸部肌肉紧张。
  7. 重复所需的重复次数。

English Steps

  1. Attach the handles to the low pulleys of a cable machine and select an appropriate weight.
  2. Stand in the middle of the machine with your feet shoulder-width apart and a slight bend in your knees.
  3. Grasp the handles with an overhand grip and extend your arms out to the sides, keeping a slight bend in your elbows.
  4. Maintaining control, slowly bring your arms forward in a sweeping motion, crossing them in front of your body.
  5. Pause for a moment at the peak of the movement, feeling the stretch in your chest muscles.
  6. Reverse the motion and slowly return your arms to the starting position, keeping tension on your chest muscles throughout.
  7. Repeat for the desired number of repetitions.

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