反握杠铃划船
学习如何正确执行反握杠铃划船。观看4K视频，了解目标肌肉，按照分步说明进行练习。
4K
反握杠铃划船 是一项 奥林匹克杠铃 练习，主要锻炼 背阔肌, 并辅助激活 肱二头肌, 前臂, 下背部. MET值为 5, 这意味着一个70公斤的人在30分钟内大约消耗175卡路里.
如何做反握杠铃划船
How to perform this exercise correctly
1 - Hold the bar with a supinated grip (fancy way of saying palms facing up) while slightly bending your knees and keeping your back arched. Make sure to keep your head straight, looking ahead.
Nice, you're in the starting position
2 - Now, keeping this position, breathe out and pull the bar toward you. Keep your elbows close to your body and use only your forearms to support the weight. Squeeze your back muscles for a moment.
3 - Breathe in as you return to the starting position.
Feel free to rewatch the video to fully understand the movement.
1 - Hold the bar with a supinated grip (fancy way of saying palms facing up) while slightly bending your knees and keeping your back arched. Make sure to keep your head straight, looking ahead.
Nice, you're in the starting position
2 - Now, keeping this position, breathe out and pull the bar toward you. Keep your elbows close to your body and use only your forearms to support the weight. Squeeze your back muscles for a moment.
3 - Breathe in as you return to the starting position.
Feel free to rewatch the video to fully understand the movement.
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免费试用肌肉与器械
反握杠铃划船消耗的卡路里
卡路里计算器
MET 5 预计消耗
180 kcal
kcal = MET × 体重 (kg) × 时间 (小时)
概览：反握杠铃划船
- 类型
- 奥林匹克杠铃 练习
- 主要肌肉
- 背阔肌
- 辅助肌肉
- 肱二头肌, 前臂, 下背部
- MET值
- 5
- 卡路里（30分钟，70公斤）
- ≈ 175 cal
- 视频质量
- 4K，含男女示范
常见问题：反握杠铃划船
替代练习
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