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绳索三头下压
cable one arm tricep pushdown

手臂cable3-4 sets x 8-12 repsRest 90s
Target: triceps · Secondary: forearms
cable one arm tricep pushdown demonstration

中文步骤

  1. 面向缆绳机站立，并在胸部高度处安装直杆附件。
  2. 正手握住杠铃，然后后退以在绳索上产生张力。
  3. 将双脚分开与肩同宽，并稍微弯曲膝盖。
  4. 在整个练习过程中保持背部挺直并保持核心参与。
  5. 首先，手臂完全伸展并垂直于地板。
  6. 保持上臂静止，呼气并将杠铃向下推，直到手臂完全伸展。
  7. 暂停片刻，然后吸气，慢慢回到起始位置。
  8. 重复所需的重复次数，然后换臂。

English Steps

  1. Stand facing a cable machine with a straight bar attachment at chest height.
  2. Grasp the bar with an overhand grip and step back to create tension in the cable.
  3. Position your feet shoulder-width apart and slightly bend your knees.
  4. Keep your back straight and core engaged throughout the exercise.
  5. Start with your arm fully extended and perpendicular to the floor.
  6. Keeping your upper arm stationary, exhale and push the bar down until your arm is fully extended.
  7. Pause for a moment, then inhale and slowly return to the starting position.
  8. Repeat for the desired number of repetitions, then switch arms.

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