哑铃仰卧飞鸟练的是背阔肌和胸大肌,因为这个动作在运行过程中,在这两个肌肉群的受力是最大的。
一般作为胸肌训练的结束动作,中等重量,多次数。飞鸟是增加胸大肌的围度的。既能发展胸部中沟的肌力,又能发展下胸部的肌力。也分平板、上斜、下斜三种情形,但采用平板和上斜仰卧飞鸟的居多。两臂侧分及向上内收时吸气,臂接近伸直时呼气。
![](https://iknow-pic.cdn.bcebos.com/cefc1e178a82b90150052f4f638da9773912ef26?x-bce-process=image%2Fresize%2Cm_lfit%2Cw_600%2Ch_800%2Climit_1%2Fquality%2Cq_85%2Fformat%2Cf_auto)
扩展资料
哑铃仰卧飞鸟的具体操作步骤如下:
1、双手握住哑铃举在胸前。
![](https://iknow-pic.cdn.bcebos.com/35a85edf8db1cb13ffc1d06fcd54564e92584b26?x-bce-process=image%2Fresize%2Cm_lfit%2Cw_600%2Ch_800%2Climit_1%2Fquality%2Cq_85%2Fformat%2Cf_auto)
2、慢慢平躺在训练凳。
![](https://iknow-pic.cdn.bcebos.com/91ef76c6a7efce1b398324b6bf51f3deb48f6526?x-bce-process=image%2Fresize%2Cm_lfit%2Cw_600%2Ch_800%2Climit_1%2Fquality%2Cq_85%2Fformat%2Cf_auto)
3、双手把哑铃垂直举起。
![](https://iknow-pic.cdn.bcebos.com/c2cec3fdfc039245321d0d739794a4c27d1e2526?x-bce-process=image%2Fresize%2Cm_lfit%2Cw_600%2Ch_800%2Climit_1%2Fquality%2Cq_85%2Fformat%2Cf_auto)
4、缓慢向下移动到与肩同一水平线。
![](https://iknow-pic.cdn.bcebos.com/060828381f30e9248a0f704d5c086e061d95f727?x-bce-process=image%2Fresize%2Cm_lfit%2Cw_600%2Ch_800%2Climit_1%2Fquality%2Cq_85%2Fformat%2Cf_auto)
5、然后慢慢举起,手肘微曲。
![](https://iknow-pic.cdn.bcebos.com/8644ebf81a4c510fbd6f0e667059252dd42aa527?x-bce-process=image%2Fresize%2Cm_lfit%2Cw_600%2Ch_800%2Climit_1%2Fquality%2Cq_85%2Fformat%2Cf_auto)