胸肌内侧怎么练(女生练胸最有效的八个动作)

将弹力带绕过上背部，双手各握弹力带两端，俯身，双臂位于肩部下方支撑身体，双手间距比肩略窄保持身体稳定，保持背部挺直，慢慢屈肘向下俯身，至自己动作顶点稍停然后伸直双臂撑起身体至动作起始状态，注意起身时手臂不要完全伸直

训练前充分热身，激活胸肌，保证训练时的运动质量，注意感受每一个动作过程中目标肌肉的收缩和伸展，让每一个动作都有效果。对于以练肌肉为目标的男性朋友，可以用高阻力弹力带完成每一个动作8-12次，对于以塑形为目标的女性朋友，可以用低阻力弹力带做每一个动作12-20次。

作者:十月知行

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