如何激活你的肩胛骨? - NOW健身-FIT|fit健身|fitness|fitapp|FIT助手|FIT资讯|健身计划|健身日记|管理员微信：now-fit

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</p></section></section></section><section class="" powered-by="xiumi.us" style="margin: 0px; padding: 0px; max-width: 100%; box-sizing: border-box; color: rgb(62, 62, 62); font-family: "Helvetica Neue", Helvetica, "Hiragino Sans GB", "Microsoft YaHei", Arial, sans-serif; font-size: 16px; white-space: normal; word-wrap: break-word !important;"><section class="" style="margin: 10px 0px; padding: 0px; max-width: 100%; box-sizing: border-box; word-wrap: break-word !important; text-align: center;"><strong style="font-size: 15px; letter-spacing: 2px; margin: 0px; padding: 0px; max-width: 100%; box-sizing: border-box; word-wrap: break-word !important;">2⃣️肩胛骨引体</strong><br/></section></section><section class="" powered-by="xiumi.us" style="margin: 0px; padding: 0px; max-width: 100%; box-sizing: border-box; color: rgb(62, 62, 62); font-family: "Helvetica Neue", Helvetica, "Hiragino Sans GB", "Microsoft YaHei", Arial, sans-serif; font-size: 16px; white-space: normal; word-wrap: break-word !important;"><section class="" style="margin: 0px; padding: 0px; max-width: 100%; box-sizing: border-box; word-wrap: break-word !important;"><section class="" style="margin: 0px; padding: 0px 10px; max-width: 100%; box-sizing: border-box; word-wrap: break-word !important; font-size: 14px; line-height: 2; letter-spacing: 2px;"><p style="margin-top: 0px; margin-bottom: 0px; padding: 0px; max-width: 100%; box-sizing: border-box; clear: both; min-height: 1em; word-wrap: break-word !important;">同样参照自重引体的方式，不要弯曲手臂，只做肩胛骨的上提和下抑。每组10次，2-3组。</p></section></section></section><section class="" powered-by="xiumi.us" style="margin: 0px; padding: 0px; max-width: 100%; box-sizing: border-box; color: rgb(62, 62, 62); font-family: "Helvetica Neue", Helvetica, "Hiragino Sans GB", "Microsoft YaHei", Arial, sans-serif; font-size: 16px; white-space: normal; word-wrap: break-word !important;"><section class="" style="margin: 10px 0px; padding: 0px; max-width: 100%; box-sizing: border-box; word-wrap: break-word !important; text-align: center;"><img alt="如何激活你的肩胛骨? 增肌健身第1张" title="如何激活你的肩胛骨? 增肌健身第1张" src="http://www.suxing5.com/zb_users/upload/2018/03/201803131520942636131380.gif"/></section></section><section class="" powered-by="xiumi.us" style="margin: 0px; padding: 0px; max-width: 100%; box-sizing: border-box; color: rgb(62, 62, 62); font-family: "Helvetica Neue", Helvetica, "Hiragino Sans GB", "Microsoft YaHei", Arial, sans-serif; font-size: 16px; white-space: normal; word-wrap: break-word !important;"><section class="" style="margin: 0px; padding: 0px; max-width: 100%; box-sizing: border-box; word-wrap: break-word !important;"><section class="" style="margin: 0px; padding: 0px 10px; max-width: 100%; box-sizing: border-box; word-wrap: break-word !important; font-size: 15px; line-height: 2; letter-spacing: 2px;"><p style="margin-top: 0px; margin-bottom: 0px; padding: 0px; max-width: 100%; box-sizing: border-box; clear: both; min-height: 1em; text-align: center; word-wrap: break-word !important;"><strong style="margin: 0px; padding: 0px; max-width: 100%; box-sizing: border-box; word-wrap: break-word !important;">3⃣️练习肩胛骨“收紧”</strong></p></section></section></section><section class="" powered-by="xiumi.us" style="margin: 0px; padding: 0px; max-width: 100%; box-sizing: border-box; color: rgb(62, 62, 62); font-family: "Helvetica Neue", Helvetica, "Hiragino Sans GB", "Microsoft YaHei", Arial, sans-serif; font-size: 16px; white-space: normal; word-wrap: break-word !important;"><section class="" style="margin: 0px; padding: 0px; max-width: 100%; box-sizing: border-box; word-wrap: break-word !important;"><section class="" style="margin: 0px; padding: 0px 10px; max-width: 100%; box-sizing: border-box; word-wrap: break-word !important; font-size: 14px; line-height: 2; letter-spacing: 2px; color: rgba(5, 5, 5, 0.819608);"><p style="margin-top: 0px; margin-bottom: 0px; padding: 0px; max-width: 100%; box-sizing: border-box; clear: both; min-height: 1em; word-wrap: break-word !important;">下面你就可以在站立的情况下找找收紧肩胛肩胛的感觉啦～<strong style="margin: 0px; padding: 0px; max-width: 100%; box-sizing: border-box; word-wrap: break-word !important;">收紧=下抑+内收</strong>，说白了就是将你的肩膀向外转转到底，想象两个肩胛骨可以碰触到对方的感觉，就像这样👇</p></section></section></section><section class="" powered-by="xiumi.us" style="margin: 0px; padding: 0px; max-width: 100%; box-sizing: border-box; color: rgb(62, 62, 62); font-family: "Helvetica Neue", Helvetica, "Hiragino Sans GB", "Microsoft YaHei", Arial, sans-serif; font-size: 16px; white-space: normal; word-wrap: break-word !important;"><section class="" style="margin: 10px 0px; padding: 0px; max-width: 100%; box-sizing: border-box; word-wrap: break-word !important; text-align: center;"><img alt="如何激活你的肩胛骨? 增肌健身第2张" title="如何激活你的肩胛骨? 增肌健身第2张" src="http://www.suxing5.com/zb_users/upload/2018/03/201803131520942643988086.gif"/></section></section><section class="" powered-by="xiumi.us" style="margin: 0px; padding: 0px; max-width: 100%; box-sizing: border-box; color: rgb(62, 62, 62); font-family: "Helvetica Neue", Helvetica, "Hiragino Sans GB", "Microsoft YaHei", Arial, sans-serif; font-size: 16px; white-space: normal; word-wrap: break-word !important;"><section class="" style="margin: 0px; padding: 0px; max-width: 100%; box-sizing: border-box; word-wrap: break-word !important;"><section class="" style="margin: 0px; padding: 0px 10px; max-width: 100%; box-sizing: border-box; word-wrap: break-word !important; font-size: 14px; line-height: 2; letter-spacing: 2px;"><p style="margin-top: 0px; margin-bottom: 0px; padding: 0px; max-width: 100%; box-sizing: border-box; clear: both; min-height: 1em; word-wrap: break-word !important;">这个状态就是在卧推过程中需要时刻保持的状态，不管是向上推还是收回的时候。所以向上推到定点的时候双臂不一定是完全打直的。</p></section></section></section><section class="" powered-by="xiumi.us" style="margin: 0px; padding: 0px; max-width: 100%; box-sizing: border-box; color: rgb(62, 62, 62); font-family: "Helvetica Neue", Helvetica, "Hiragino Sans GB", "Microsoft YaHei", Arial, sans-serif; font-size: 16px; white-space: normal; word-wrap: break-word !important;"><section class="" style="margin: 10px 0px; padding: 0px; max-width: 100%; box-sizing: border-box; word-wrap: break-word !important; text-align: center;"><section class="" style="margin: 0px; padding: 3px; max-width: 100%; box-sizing: border-box; word-wrap: break-word !important; display: inline-block; vertical-align: middle;"><section style="margin: 0px; padding: 0px; max-width: 100%; box-sizing: border-box; word-wrap: break-word !important; border-radius: 5px; background-color: rgb(249, 110, 87);"><section class="" style="margin: -3px -3px 3px 3px; padding: 0px 8px; max-width: 100%; box-sizing: border-box; word-wrap: break-word !important; border-radius: 5px; border-color: rgb(77, 77, 77); border-style: dashed; border-width: 1px; display: inline-block; vertical-align: top;"><p style="margin-top: 0px; margin-bottom: 0px; padding: 0px; max-width: 100%; box-sizing: border-box; clear: both; min-height: 1em; word-wrap: break-word !important;"><strong style="margin: 0px; padding: 0px; max-width: 100%; box-sizing: border-box; word-wrap: break-word !important;">你需要注意：</strong></p></section></section></section></section></section><section class="" powered-by="xiumi.us" style="margin: 0px; padding: 0px; max-width: 100%; box-sizing: border-box; color: rgb(62, 62, 62); font-family: "Helvetica Neue", Helvetica, "Hiragino Sans GB", "Microsoft YaHei", Arial, sans-serif; font-size: 16px; white-space: normal; word-wrap: break-word !important;"><section class="" style="margin: 0px; padding: 0px; max-width: 100%; box-sizing: border-box; word-wrap: break-word !important;"><section class="" style="margin: 0px; padding: 0px 10px; max-width: 100%; box-sizing: border-box; word-wrap: break-word !important; font-size: 14px; line-height: 2; letter-spacing: 2px;"><p style="margin-top: 0px; margin-bottom: 0px; padding: 0px; max-width: 100%; box-sizing: border-box; clear: both; min-height: 1em; word-wrap: break-word !important;">关于卧推中杠铃与胸的距离、手臂与身体的夹角其实都没有绝对的对或错。由于每个人的肩关节灵活度不同、身体构造不同（包括大臂小臂的长度）、训练目的不同...都会造成不同程度的偏差。但是，有几个点是绝对要遵守的：</p><p style="margin-top: 0px; margin-bottom: 0px; padding: 0px; max-width: 100%; box-sizing: border-box; clear: both; min-height: 1em; word-wrap: break-word !important;">☝<strong style="margin: 0px; padding: 0px; max-width: 100%; box-sizing: border-box; word-wrap: break-word !important;"><span style="margin: 0px; padding: 0px; max-width: 100%; box-sizing: border-box; word-wrap: break-word !important; color: #F96E57;">大臂与身体的夹角不要大于90度（避免造成肩峰撞击）</span></strong></p></section></section></section><section class="" powered-by="xiumi.us" style="margin: 0px; padding: 0px; max-width: 100%; box-sizing: border-box; color: rgb(62, 62, 62); font-family: "Helvetica Neue", Helvetica, "Hiragino Sans GB", "Microsoft YaHei", Arial, sans-serif; font-size: 16px; white-space: normal; word-wrap: break-word !important;"><section class="" style="margin: 10px 0px; padding: 0px; max-width: 100%; box-sizing: border-box; word-wrap: break-word !important; text-align: center;"><img alt="如何激活你的肩胛骨? 增肌健身第3张" title="如何激活你的肩胛骨? 增肌健身第3张" src="http://www.suxing5.com/zb_users/upload/2018/03/201803131520942655701235.jpg"/></section></section><section class="" powered-by="xiumi.us" style="margin: 0px; padding: 0px; max-width: 100%; box-sizing: border-box; color: rgb(62, 62, 62); font-family: "Helvetica Neue", Helvetica, "Hiragino Sans GB", "Microsoft YaHei", Arial, sans-serif; font-size: 16px; white-space: normal; word-wrap: break-word !important;"><section class="" style="margin: 0px; padding: 0px; max-width: 100%; box-sizing: border-box; word-wrap: break-word !important;"><section class="" style="margin: 0px; padding: 0px 10px; max-width: 100%; box-sizing: border-box; word-wrap: break-word !important; font-size: 14px; color: rgb(249, 110, 87); line-height: 2; letter-spacing: 2px;"><p style="margin-top: 0px; margin-bottom: 0px; padding: 0px; max-width: 100%; box-sizing: border-box; clear: both; min-height: 1em; word-wrap: break-word !important;"><strong style="margin: 0px; padding: 0px; max-width: 100%; box-sizing: border-box; word-wrap: break-word !important;">☝手腕保持中立位，不要向后压手腕</strong></p><p style="margin-top: 0px; margin-bottom: 0px; padding: 0px; max-width: 100%; box-sizing: border-box; clear: both; min-height: 1em; word-wrap: break-word !important; text-align: center;"><strong style="margin: 0px; padding: 0px; max-width: 100%; box-sizing: border-box; word-wrap: break-word !important;"><img alt="如何激活你的肩胛骨? 增肌健身第4张" title="如何激活你的肩胛骨? 增肌健身第4张" src="http://www.suxing5.com/zb_users/upload/2018/03/201803131520942663543227.jpg"/></strong></p></section></section></section><section class="" powered-by="xiumi.us" style="margin: 0px; padding: 0px; max-width: 100%; box-sizing: border-box; color: rgb(62, 62, 62); font-family: "Helvetica Neue", Helvetica, "Hiragino Sans GB", "Microsoft YaHei", Arial, sans-serif; font-size: 16px; white-space: normal; word-wrap: break-word !important;"><section class="" style="margin: 0px; padding: 0px; max-width: 100%; box-sizing: border-box; word-wrap: break-word !important;"><section class="" style="margin: 0px; padding: 0px 10px; max-width: 100%; box-sizing: border-box; word-wrap: break-word !important; font-size: 14px; color: rgb(249, 110, 87); line-height: 2; letter-spacing: 2px;"><p style="margin-top: 0px; margin-bottom: 0px; padding: 0px; max-width: 100%; box-sizing: border-box; clear: both; min-height: 1em; word-wrap: break-word !important;"><strong style="margin: 0px; padding: 0px; max-width: 100%; box-sizing: border-box; word-wrap: break-word !important;">☝小臂始终与地面保持垂直状态</strong></p><p style="margin-top: 0px; margin-bottom: 0px; padding: 0px; max-width: 100%; box-sizing: border-box; clear: both; min-height: 1em; word-wrap: break-word !important; text-align: center;"><strong style="margin: 0px; padding: 0px; max-width: 100%; box-sizing: border-box; word-wrap: break-word !important;"><img alt="如何激活你的肩胛骨? 增肌健身第5张" title="如何激活你的肩胛骨? 增肌健身第5张" src="http://www.suxing5.com/zb_users/upload/2018/03/201803131520942672944177.jpg"/></strong></p></section></section></section></p></p> </div><div style='text-align:right'>(来源：天天健身)</div></div></div></div><div class="topic_buttons"><div class="fr gray f11" style="line-height: 12px; padding-top: 3px; text-shadow: 0px 1px 0px #fff;">5099 次点击   </div>   <a href="javascript:;" onclick="window.open('http://service.weibo.com/share/share.php?url=http://fit.5wang.me/t/109354&appkey=3319322358&&title=如何激活你的肩胛骨?', '_blank', 'width=550,height=370'); recordOutboundLink(this, 'Share', 'weibo.com');" class="tb" title="分享到微博">Weibo</a> <a href="javascript:;" class="tb" data-pop="weixin" title="分享到微信">Wechat</a>  <div id="topic_thank"></div> </div> </div> <div class="sep20"></div> <div class="box transparent"><div class="inner" style="text-align: center"><span style="color:#666;">目前尚无回复</span></div> </div> <div class="sep20"></div> <div class="box"><div class="inner"><a class="tag" href="/tag/%E5%A2%9E%E8%82%8C%E5%81%A5%E8%BA%AB">增肌健身</a></div></div> </div> <script> hljs.initHighlightingOnLoad(); autosize(document.querySelectorAll('textarea')); </script> <div class="pop" id="weixin" style="display:none;"> <div class="pop-wp"><a href="#" rel="nofollow" title="关闭" class="pop-close fr">×</a> <div class="pop-title">分享到微信朋友圈</div> <img width="185" height="185" src="/site/qrcode?url=http%3A%2F%2Ffit.5wang.me%2Ft%2F109354"> <div class="pop-foot">打开微信，点击底部的“发现”，<br>使用“扫一扫”即可将网页分享至朋友圈。</div> </div> </div> <script> // (function(){ // var bp = document.createElement('script'); // var curProtocol = window.location.protocol.split(':')[0]; // if (curProtocol === 'https') { // bp.src = 'https://zz.bdstatic.com/linksubmit/push.js'; // } // else { // bp.src = 'http://push.zhanzhang.baidu.com/push.js'; // } // var s = document.getElementsByTagName("script")[0]; // s.parentNode.insertBefore(bp, s); // })(); </script></div> <div class="c"></div> <div class="sep20"></div> </div> <div id="Bottom"> <div class="content"> <div class="inner"> <div class="sep10"></div> <div class="fr">  </div> <strong> <a class="dark" href="/page/baodian">宝典</a>   <a class="dark" href="/page/yingyangbujishiyong">补剂正确使用方法</a>   </strong> <div class="sep20"></div> NOW健身<div class="sep10"></div> <div class="sep20"></div> <span class="small fade">Power by <a href="http://b.5wang.me" class="dark" target="_blank"><span class="small gray">NOW圈子 </span></a> Time: 20ms </span> <span class="small fade"> <a href="http://www.beian.miit.gov.cn" style="color:blue" target="_blank">冀ICP备17014211号-1</a> </span> </div> </div> </div> <script src="/static/assets/lightbox2/dist/js/lightbox.min.js"></script> <script src="/static/assets/smd/lib/jquery.selection.js"></script> <script src="/static/assets/smd/lib/marked.js"></script> <script src="/static/assets/smd/smd.js"></script> <script src="/static/assets/smd/smd-for-simpleforum.js"></script> <script src="/assets/edd0b249/yii.js"></script> <script src="/static/assets/jquery-qrcode/jquery.qrcode.min.js"></script> <script src="/static/js/jquery.lazyload.min.js"></script> <script src="/static/js/simpleforum.js"></script> <script type="text/javascript">jQuery(document).ready(function () { var editor = new SimpleMarkdown({target: '#editor', lan:'zh-CN'}); });</script> </body> </html>