健身正握：正确方法图解及注意事项英文双语对照

健身正握方法图解

在健身训练中，正确的握法对于动作的效果和安全都有着至关重要的影响。本文将图解健身中常用的正握方法，并介绍注意事项，帮助您在健身过程中进行正确的握法，以达到更好的训练效果。

哑铃卧推正握

对于哑铃卧推动作来说，使用正握是一种常见且重要的握法。在进行哑铃卧推时，双手持哑铃，手掌朝前，手肘在身体两侧，保持握把的位置不变，双手臂向上推举哑铃，直至完全伸直。

杠铃卧推正握

杠铃卧推也是一个常见的训练动作，同样需要正确的握法。在握住杠铃进行卧推时，双手以正握的方式握住杠铃，手指朝前，握持处略宽于肩宽，然后将杠铃慢慢推举起来，直至双臂伸直。

引体向上正握

引体向上是一个优秀的上半身训练动作，也需要正确的握法。站立于单杠下，双手以正握方式握住单杠，手指朝前，与肩同宽或略宽，然后利用双臂的力量，慢慢上拉身体，直至下巴超过单杠顶部。

注意事项

• 在使用正握握法时，要确保手部肌肉没有受伤，握把表面应该是干燥且清洁的，避免手部滑动。
• 在训练时要保持呼吸顺畅，不宜屏住呼吸，以免对身体造成不良影响。
• 适当选择合适的重量，不要过重，以免造成手部肌肉拉伤或者其他不良影响。
• 保持动作标准且持续稳定进行训练，避免因为握法不正确导致拉伤等问题。

通过本文的图解及注意事项，相信您对健身训练中的正握握法已经有了清晰的了解。在以后的训练中，一定要注意握把的正确握法及注意事项，这将帮助您更好地完成训练动作，并且达到更好的训练效果。

谢谢您阅读本文，希望本文对您在健身训练中有所帮助。

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英文翻译对照，仅供参考

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Fitness is grasping a method graphic

In gymnastical training, grasp a law correctly to having crucial effect to behavioral effect and safety. The article is grasping what graphic fitness middling uses the method, introduce a note, help you undertake holding a way correctly in gymnastical process, in order to achieve better training result.

Dumbbell lies push grasping

Lie to dumbbell drive for, use be being grasped is a kind common and hold a way importantly. Undertaking dumbbell lies when pushing, both hands holds dumbbell, before palmar face, elbow is in the body two side, maintain grasp the position is changeless, both hands arm up choose dumbbell, till complete unbend.

Barbell lies push grasping

Barbell lies pushing also is a common training movement, same need holds a way correctly. When handholding barbell undertakes lying pushing, both hands handholds with the kind that holding barbell, before finger face, grasp hold place slightly wide at shoulder breadth, push barbell slowly next raise come, till double arm unbend.

Pull-up is being grasped

Pull-up is a movement of outstanding training of upper part of the body, also need to hold a way correctly. Stand to fall at horizontal bar, both hands handholds with holding kind horizontal bar, before finger face, be the same as with the shoulder wide or slightly wide, use the power of double arm next, go up slowly drag the body, till chin exceeds horizontal bar top.

Note

• Using grasping when holding a way, want to ensure hand ministry muscle did not get hurt, holding a face should be dry and clean, avoid hand ministry to slide.
• Breath should hold when training smooth, unfavorable screen lives breath, lest cause undesirable effect to the body.
• Choose appropriate weight appropriately, not overweight, lest cause hand ministry muscle,play other perhaps and undesirable effect.
• Maintain behavioral level and stabilize continuously undertake training, because hold a way,avoid incorrect bring about help the issue such as the injury.

Those who carry the article is graphic reach a note, in believing you train to fitness grasping the understanding that grasped a law to had had clarity. In the following training, must notice to grasp hold law and note correctly, this will help you complete training action better, and achieve better training result.

Thank you to read the article, in hoping the article trains in fitness to you, help somewhat.