健身房拉力器锻炼指南，图解详细动作和技巧英文双语对照

健身房拉力器锻炼指南

健身房里的拉力器是一种非常好用的锻炼器械，可以帮助我们进行全身的力量训练。无论是增肌、减脂还是塑形，拉力器都可以提供有效的辅助。下面，我们将详细介绍健身房拉力器的使用方法，包括图解详细动作和技巧。

1. 高位下拉

高位下拉主要锻炼背部和手臂的肌肉，动作要领是：坐稳，抓住手柄，然后用背部力量拉动手柄，直到手柄接近大腿，然后缓慢放回。这个动作可以有效地锻炼背部的宽背肌和手臂的肱二头肌。

2. 变向飞鸟

变向飞鸟主要训练胸部和肩部肌肉，动作要领是：双脚站稳，身体微微前倾，双臂微微弯曲，然后将手柄向两侧拉开，直到胸部感到收缩，然后慢慢放回。这个动作可以有效地锻炼胸大肌和肩部的三角肌。

3. 仰卧腿部伸展

仰卧腿部伸展是一项针对腿部的训练动作，动作要领是：坐在座椅上，双腿放在腿部伸展装置上，然后用腿部力量将腿部伸直，直到感到肌肉收缩，然后慢慢放回。这个动作可以有效地锻炼大腿前侧的肌肉。

4. 胸肌夹背

胸肌夹背是一项针对背部和胸部的综合训练动作，动作要领是：坐稳，握住手柄，然后向前拉，同时用背部力量向后挺胸，然后慢慢放回。这个动作可以有效地锻炼胸部和背部的肌肉。

通过以上介绍的几个健身房拉力器训练动作，相信大家对拉力器的使用方法有了更清晰的了解。在进行拉力器锻炼时，一定要注意动作的标准和姿势的正确性，提高训练效果的同时也能避免受伤。希望大家在日常的健身训练中能够运用好拉力器，获得理想的锻炼效果。

感谢您的阅读，希望本文对您的健身训练有所帮助。

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英文翻译对照，仅供参考

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Gym is tensile implement exercise a guideline

The pulling force in gym implement be a kind first-rate use exercise appliance, the strength that can help us have the whole body trains. No matter be to add muscle, decrease fat or model form, tensile implement can offer assist effectively. Below, we will introduce gym pulling force in detail implement use method, include graphic and detailed movement and skill.

1.Next exalted pulling

The muscle that basically exercises back and arm is pulled below perch, behavioral essentials is: Sit firm, capture handle, pull with back force next touch handle, be close to ham till handle, next slow replace. The humerus of the wide back muscle that this movement exercises back effectively and arm 2 flesh.

2.Change to flyer

Change to basically train bosom and humeral ministry muscle to flyer, behavioral essentials is: Double base stand firm, the body slightly pitch, double arm bends slightly, pull open handle to two side next, feel contractive till bosom, next slowly replace. This movement exercises the deltoid of pectoralis major and humeral ministry effectively.

3.Lie on one's back leg ministry extend

Lie on one's back leg ministry extend is a training movement that is aimed at leg ministry, behavioral essentials is: Sit on seat, double leg is put on device of leg ministry extend, use leg department next unbend of ministry of force general leg, until feel muscle is contractive, next slowly replace. This movement exercises the muscle of the side before ham effectively.

4.Chest muscle places a back

Back of chest muscle clip is an integrated training movement that is aimed at back and bosom, behavioral essentials is: Sit firm, hold stop power, pull ahead next, hold out a bosom backward with back force at the same time, next slowly replace. This movement exercises the muscle of bosom and back effectively.

A few gym that pass above introduction are tensile implement train a movement, believe everybody is right tensile implement use method had clearer knowledge. Having pulling force implement when taking exercise, must notice behavioral standard and postural validity, improve training result while also can avoid to get hurt. Good pulling force can be used in hoping everybody trains in daily fitness implement, obtain ideal exercise the effect.

Thank you read, hope the article is helped somewhat to your gymnastical training.