拉力繩訓(xùn)練教程

1、1目錄彈力繩力量訓(xùn)練技巧（01）：肩部三角肌....................................................................................31.站姿肩上推舉（類似動作：啞鈴?fù)婆e）.......................................................................32.前平舉（類似動作：啞鈴前平舉）.....

2、............................................................................43.直立劃船（類似動作：杠鈴直立劃船）.........................................................................54.側(cè)平舉（類似動作：杠鈴直立劃船）................................

3、.............................................65.俯身側(cè)平舉（類似動作：啞鈴俯身側(cè)平舉）.................................................................86.站姿反向飛鳥（類似動作：反式碟機展肩）.................................................................9

4、7.俯身提拉...............................................................................................................................108.端槍式側(cè)擺..............................................................................

5、...........................................12彈力繩力量訓(xùn)練技巧（02）：胸大肌..........................................................................................143.負重俯臥撐...........................................................

6、................................................................194.助力俯臥撐...........................................................................................................................205.單手俯臥撐...............

7、............................................................................................................21彈力繩力量訓(xùn)練技巧（03）：背部肌群......................................................................................241.俯身

8、劃船（1）.....................................................................................................................243.坐姿劃船..........................................................................................

9、...................................254.45下拉.................................................................................................................................265.下拉..........................................

10、.............................................................................................276.半蹲式劃船......................................................................................................................

11、...287.單臂俯身劃船.......................................................................................................................298.助力引體向上..............................................................................

12、.........................................309.負載引體向上.......................................................................................................................311.頭后臂屈伸.........................................

13、................................................................................332.頭后單臂屈伸.....................................................................................................................343.下壓.......

14、................................................................................................................................354.單臂下壓（正反握）...............................................................................

15、............................365.俯身臂屈伸...........................................................................................................................376.仰臥臂屈伸...................................................

16、........................................................................38彈力繩力量訓(xùn)練技巧（05）：肱二頭肌......................................................................................391.站姿彎舉..................................

17、...........................................................................................392.站姿交替彎舉.......................................................................................................................

18、403.站姿錘式彎舉.......................................................................................................................414.仰臥彎舉...................................................................................

19、............................................425.集中彎舉...............................................................................................................................436.托臂彎舉.................................

20、..............................................................................................43彈力繩力量訓(xùn)練技巧（06）：腿部肌群......................................................................................441.深蹲..............

21、.......................................................................................................................442.箭步蹲..............................................................................................

22、.....................................453.單腿下蹲...............................................................................................................................464.站姿腿內(nèi)收.......................................

23、....................................................................................473彈力繩力量訓(xùn)練技巧（彈力繩力量訓(xùn)練技巧（01）：肩部三角?。杭绮咳羌?.站姿肩上推舉站姿肩上推舉（類似動作：啞鈴?fù)婆e）（類似動作：啞鈴?fù)婆e）目標肌肉目標肌肉：三角肌、肱三頭肌動作要領(lǐng)動作要領(lǐng)：（1）同時推舉：將繩踩在腳下，兩腳前后站立，兩手持手柄在肩上，掌心向前