GFL is an ever expanding gaming community.
Our servers are created, customized and optimized to give every player the gaming experience they deserve. In addition to this, we hand pick all of our admins and take pride in having the best team to keep our servers clean. We are always recruiting, and welcome new members daily. Feel free to apply for membership if you haven't already!
GFL is an ever expanding gaming community.
Our servers are created, customized and optimized to give every player the gaming experience they deserve. In addition to this, we hand pick all of our admins and take pride in having the best team to keep our servers clean. We are always recruiting, and welcome new members daily. Feel free to apply for membership if you haven't already!
GFL is an ever expanding gaming community.
Our servers are created, customized and optimized to give every player the gaming experience they deserve. In addition to this, we hand pick all of our admins and take pride in having the best team to keep our servers clean. We are always recruiting, and welcome new members daily. Feel free to apply for membership if you haven't already!
GFL is an ever expanding gaming community.
Our servers are created, customized and optimized to give every player the gaming experience they deserve. In addition to this, we hand pick all of our admins and take pride in having the best team to keep our servers clean. We are always recruiting, and welcome new members daily. Feel free to apply for membership if you haven't already!
GFL is an ever expanding gaming community.
Our servers are created, customized and optimized to give every player the gaming experience they deserve. In addition to this, we hand pick all of our admins and take pride in having the best team to keep our servers clean. We are always recruiting, and welcome new members daily. Feel free to apply for membership if you haven't already!
GFL is an ever expanding gaming community.
Our servers are created, customized and optimized to give every player the gaming experience they deserve. In addition to this, we hand pick all of our admins and take pride in having the best team to keep our servers clean. We are always recruiting, and welcome new members daily. Feel free to apply for membership if you haven't already!
动作一:单臂哑铃划船
最经典的背肌训练动作!主要锻炼我们的背阔肌,斜方肌,菱形肌也有参与
1.手臂贴近身体,主要是肩部伸展的动作,背阔肌主导!
2.三点支撑,跪在凳子上,躯干尽量平行地面,维持背部平坦。接着拿起哑铃,右手轻松垂于下方。
3.背阔肌带动肱骨伸展同时屈肘上拉!当哑铃向身体靠拢,感觉背肌夹紧两秒;回放时感受背肌被慢慢拉长,保持张力。
动作二:哑铃双手划船
目标锻炼肌肉:斜方肌,菱形肌,背阔肌
1.站姿,双脚与肩同宽,臀部往后坐(屈髋),脊椎保持中立躯干自然向下俯身,双手持哑铃自然下垂,掌心向后,
2.利用腿后侧,臀部背部的张力来支撑身体(而不是下背),收紧核心肌群来稳定脊椎中立!避免动作过程中摇摇晃晃
3.动作要领:保持背部挺直,躯干稳定,背肌收缩带动肩胛骨后收,同时提肘向上拉起!拉动哑铃到你的腰际;然后夹紧肩胛骨停留一秒!然后缓缓下降哑铃,直至充分伸展背肌(打开肩胛骨)!
动作三:Y形上举
主要锻炼斜方肌上部,下部,前锯肌
1.俯身或俯卧,手臂笔直向前伸,分别处于10点钟和2点钟方向。拇指笔直指向天空。然后向上抬起!
2.斜方肌发力,感受肩胛骨向上旋转,直到手臂和肩部身体成Y形!停留一秒,然后再慢慢回放!
3.动作中注意是肩胛骨向上旋转带动手臂!
动作四:哑铃仰卧上拉
这也是一个经典的动作!目标是我们的背阔肌!
1.横卧仰卧在凳子上,,身体与凳呈十字交叉,上背放在凳上,肩与凳边齐平,头及下半身悬于凳外。
2.两手抓握哑铃,手臂直伸手肘固定,与地面垂直。
3.屈肩向后下落哑铃,保持张力,感觉背阔肌慢慢被拉长。直到手臂举过头顶和地面平行
4.上拉哑铃:背阔肌收缩带动肱骨向上画一个圆弧!把哑铃拉到靠近自己的腹部!过程中注意手肘微曲并固定!
动作五:俯身飞鸟
1.最简单容易操作的动作,目标锻炼我们的中背部(斜方肌中部,菱形肌)
2.也是一样,采用俯身,屈髋向下,利用髋部支撑,保持脊椎的正确排列,双手直臂持哑铃在胸前!
3.手肘微微弯曲固定,然后肩胛骨后收,背肌收缩,向后外展肩部,直至手臂和平行,挤压肩胛骨!
4.打开肩胛骨,慢慢回放到其实位置
动作一:单臂哑铃划船
最经典的背肌训练动作!主要锻炼我们的背阔肌,斜方肌,菱形肌也有参与
1.手臂贴近身体,主要是肩部伸展的动作,背阔肌主导!
2.三点支撑,跪在凳子上,躯干尽量平行地面,维持背部平坦。接着拿起哑铃,右手轻松垂于下方。
3.背阔肌带动肱骨伸展同时屈肘上拉!当哑铃向身体靠拢,感觉背肌夹紧两秒;回放时感受背肌被慢慢拉长,保持张力。
动作二:哑铃双手划船
目标锻炼肌肉:斜方肌,菱形肌,背阔肌
1.站姿,双脚与肩同宽,臀部往后坐(屈髋),脊椎保持中立躯干自然向下俯身,双手持哑铃自然下垂,掌心向后,
2.利用腿后侧,臀部背部的张力来支撑身体(而不是下背),收紧核心肌群来稳定脊椎中立!避免动作过程中摇摇晃晃
3.动作要领:保持背部挺直,躯干稳定,背肌收缩带动肩胛骨后收,同时提肘向上拉起!拉动哑铃到你的腰际;然后夹紧肩胛骨停留一秒!然后缓缓下降哑铃,直至充分伸展背肌(打开肩胛骨)!
动作三:Y形上举
主要锻炼斜方肌上部,下部,前锯肌
1.俯身或俯卧,手臂笔直向前伸,分别处于10点钟和2点钟方向。拇指笔直指向天空。然后向上抬起!
2.斜方肌发力,感受肩胛骨向上旋转,直到手臂和肩部身体成Y形!停留一秒,然后再慢慢回放!
3.动作中注意是肩胛骨向上旋转带动手臂!
动作一:单臂哑铃划船
最经典的背肌训练动作!主要锻炼我们的背阔肌,斜方肌,菱形肌也有参与
1.手臂贴近身体,主要是肩部伸展的动作,背阔肌主导!
2.三点支撑,跪在凳子上,躯干尽量平行地面,维持背部平坦。接着拿起哑铃,右手轻松垂于下方。
3.背阔肌带动肱骨伸展同时屈肘上拉!当哑铃向身体靠拢,感觉背肌夹紧两秒;回放时感受背肌被慢慢拉长,保持张力。
动作二:哑铃双手划船
目标锻炼肌肉:斜方肌,菱形肌,背阔肌
1.站姿,双脚与肩同宽,臀部往后坐(屈髋),脊椎保持中立躯干自然向下俯身,双手持哑铃自然下垂,掌心向后,
2.利用腿后侧,臀部背部的张力来支撑身体(而不是下背),收紧核心肌群来稳定脊椎中立!避免动作过程中摇摇晃晃
3.动作要领:保持背部挺直,躯干稳定,背肌收缩带动肩胛骨后收,同时提肘向上拉起!拉动哑铃到你的腰际;然后夹紧肩胛骨停留一秒!然后缓缓下降哑铃,直至充分伸展背肌(打开肩胛骨)!
动作三:Y形上举
主要锻炼斜方肌上部,下部,前锯肌
1.俯身或俯卧,手臂笔直向前伸,分别处于10点钟和2点钟方向。拇指笔直指向天空。然后向上抬起!
2.斜方肌发力,感受肩胛骨向上旋转,直到手臂和肩部身体成Y形!停留一秒,然后再慢慢回放!
3.动作中注意是肩胛骨向上旋转带动手臂!
动作一:单臂哑铃划船
最经典的背肌训练动作!主要锻炼我们的背阔肌,斜方肌,菱形肌也有参与
1.手臂贴近身体,主要是肩部伸展的动作,背阔肌主导!
2.三点支撑,跪在凳子上,躯干尽量平行地面,维持背部平坦。接着拿起哑铃,右手轻松垂于下方。
3.背阔肌带动肱骨伸展同时屈肘上拉!当哑铃向身体靠拢,感觉背肌夹紧两秒;回放时感受背肌被慢慢拉长,保持张力。
动作二:哑铃双手划船
目标锻炼肌肉:斜方肌,菱形肌,背阔肌
1.站姿,双脚与肩同宽,臀部往后坐(屈髋),脊椎保持中立躯干自然向下俯身,双手持哑铃自然下垂,掌心向后,
2.利用腿后侧,臀部背部的张力来支撑身体(而不是下背),收紧核心肌群来稳定脊椎中立!避免动作过程中摇摇晃晃
3.动作要领:保持背部挺直,躯干稳定,背肌收缩带动肩胛骨后收,同时提肘向上拉起!拉动哑铃到你的腰际;然后夹紧肩胛骨停留一秒!然后缓缓下降哑铃,直至充分伸展背肌(打开肩胛骨)!
动作三:Y形上举
主要锻炼斜方肌上部,下部,前锯肌
1.俯身或俯卧,手臂笔直向前伸,分别处于10点钟和2点钟方向。拇指笔直指向天空。然后向上抬起!
2.斜方肌发力,感受肩胛骨向上旋转,直到手臂和肩部身体成Y形!停留一秒,然后再慢慢回放!
3.动作中注意是肩胛骨向上旋转带动手臂!
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