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توضیح حرکت

 این حرکت برای تقویت سینه ای بزرگ طراحی شده است.

آماده سازی

روی صندلی بنشینید و دسته های دستگاه را نگه دارید طوری که کف دست ها به سمت عقب باشد. کمی به جلو خم شوید و اجازه دهید آرنج ها به سمت بیرون باز شوند.

اجرا

دست ها را از آرنج خم کرده و اجازه دهید دسته ها به آرامی بالا بیایند و عمل دم را انجام دهید. آرنج ها به سمت بیرون باز شوند تا قفسه سینه کمی کشیده شود بعد مکث کوتاهی آرنج  را صاف کنید و عمل بازدم را انجام دهید سپس تکرار کنید.

توضیحات تکمیلی

آرنج ها بالاتر از سطح شانه بالاتر نروند چون باعث آسیب به مفصل شانه می شوند.

عضلات درگیر

عضلههای هدف

·       سینه بزرگ (سرجناقی)

عضلههای کمکی

·       دلتوئید، قدامی

·       سه سر بازویی

·       سینه ای بزرگ (ترقوه ای)

·       سینه ای کوچک

·       متوازی الاضلاع

·       بالابر کتف

·       پشتی بزرگ

·       سینه ای بزرگ 

·       بازویی غرابی

عضلههای پایدار کننده 

·       ذوزنقه ای پایین

 

 

 

Request history
#1 front_exercise/24 (06:55:29)
  • #1 front_exercise/24 (06:55:29)
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    • Application (94.33ms)time
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      1 x Application (41.04%)
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        Backtrace
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        Backtrace
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        • view::frontend.layouts.footer:84
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