健身新手指南：掌握正确的健身坐姿划船技巧英文双语对照

健身新手指南：掌握正确的健身坐姿划船技巧

健身坐姿划船是一种常见的健身器械训练动作，通过模拟划船的动作，可以有效锻炼背部、手臂和核心肌群。掌握正确的坐姿划船技巧对于健身新手来说至关重要。

在进行健身坐姿划船时，需要注意以下几点：

• 坐姿调整：坐在划船机上，保持身体挺直，双脚踩住踏板，膝盖微微弯曲，不要弯曲过大或过小。
• 划船动作：抓住握把，双手交替用力，向后拉至胸部，然后缓慢释放，重复进行划船动作。
• 呼吸控制：在划船过程中，注意呼吸配合。一般来说，向后拉时吸气，释放时呼气。
• 重量和次数：根据个人的身体状况和训练目标，选择合适的划船重量和次数。逐渐增加难度和重量，但要确保姿势和动作的正确性。

通过掌握正确的健身坐姿划船技巧，可以更好地进行训练，避免受伤并达到更好的锻炼效果。

感谢您阅读本文，希望通过这篇文章能帮助您更好地掌握健身坐姿划船的技巧，享受健康的运动乐趣。

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英文翻译对照，仅供参考

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Gymnastical novice guideline: Master correct gymnastical sitting position to row skill

Gymnastical sitting position rows is movement of a kind of common gymnastical appliance training, pass the act that imitate rows, can exercise back, arm and nuclear cardiac muscle effectively group. Master correct sitting position to row skill is crucial to gymnastical novice.

When undertaking gymnastical sitting position rows, need notices the following:

• Sitting position adjusts: Sit in row on machine, hold the body straight, double foot steps on footplate, knee bends slightly, had not bent big or too small.
• Row movement: Capture grasp, both hands exerts oneself to do sth. alternately, pull backward to bosom, next slow release, repeat undertake rowing movement.
• Breathing control: Rowing in the process, notice breath cooperates. Generally speaking, when be being pulled backward inspiratory, when releasing expiratory.
• Weight and frequency: According to body state of the individual and training target, the choice rows suitably weight and frequency. Add difficulty and weight gradually, but should ensure the validity of pose and movement.

Row through mastering correct gymnastical sitting position skill, can undertake training better, it is better to avoid to get hurt and be achieved exercise the effect.

Thank you to read the article, the hope can help you master the skill that gymnastical sitting position rows better through this article, enjoy healthy athletic fun.