外旋之后俯卧撑不得劲是新手常见问题，原因是大部分没有训练经历的人肩都比三头肌有力量一些，所以会本能地打开手肘肩发力。但是这样有个很大的问题是容易伤肩。<br>肩关节不仅仅是三角肌，内部还有很多负责链接稳定功能的肩袖肌群，这些肌群如果受力不当很容易受伤，而且一旦受伤直接严重影响到肩部活动，所以俯卧撑需要肩外旋让肩关节处于一个难以主动发力的状态，防止受伤。

<p>不外旋你就当是练肩动作🐶</p>

<p>偶然刷到的，我自己是俯卧撑是怎么得劲怎么来。视频里说手肘相对会容易受伤，这个不是因人而异吗。</p><div><center class="hupu-img" data-h="3040"data-w="1440" data-origin="https://i3.hoopchina.com.cn/hupuapp/bbs/573/5334573/thread_5334573_20200422142158_s_806683_w_1440_h_3040_57638.jpg?x-oss-process=image/format,png"  data_url="https://i3.hoopchina.com.cn/hupuapp/bbs/573/5334573/thread_5334573_20200422142158_s_806683_w_1440_h_3040_57638.jpg?x-oss-process=image/resize,w_1000/format,png"  src="https://i3.hoopchina.com.cn/hupuapp/bbs/573/5334573/thread_5334573_20200422142158_s_806683_w_1440_h_3040_57638.jpg?x-oss-process=image/resize,w_600/format,jpg/quality,Q_60" data-imgid="fbd624dbdbb92abbfb8b35f5febf07b8"   ></center></div><p></p><div><center class="hupu-img" data-h="3040"data-w="1440" data-origin="https://i5.hoopchina.com.cn/hupuapp/bbs/573/5334573/thread_5334573_20200422142158_s_790175_w_1440_h_3040_27934.jpg?x-oss-process=image/format,png"  data_url="https://i5.hoopchina.com.cn/hupuapp/bbs/573/5334573/thread_5334573_20200422142158_s_790175_w_1440_h_3040_27934.jpg?x-oss-process=image/resize,w_1000/format,png"  src="https://i5.hoopchina.com.cn/hupuapp/bbs/573/5334573/thread_5334573_20200422142158_s_790175_w_1440_h_3040_27934.jpg?x-oss-process=image/resize,w_600/format,jpg/quality,Q_60" data-imgid="05d21229a83d8d2d52d96b91a679d2a3"   ></center></div><p></p><div><center class="hupu-img" data-h="3040"data-w="1440" data-origin="https://i5.hoopchina.com.cn/hupuapp/bbs/573/5334573/thread_5334573_20200422142158_s_732775_w_1440_h_3040_64740.jpg?x-oss-process=image/format,png"  data_url="https://i5.hoopchina.com.cn/hupuapp/bbs/573/5334573/thread_5334573_20200422142158_s_732775_w_1440_h_3040_64740.jpg?x-oss-process=image/resize,w_1000/format,png"  src="https://i5.hoopchina.com.cn/hupuapp/bbs/573/5334573/thread_5334573_20200422142158_s_732775_w_1440_h_3040_64740.jpg?x-oss-process=image/resize,w_600/format,jpg/quality,Q_60" data-imgid="c8caea5b516bd0fe3384475285ac833a"   ></center></div><p>下面这样做我感觉并不舒服。</p><div><center class="hupu-img" data-h="3040"data-w="1440" data-origin="https://i2.hoopchina.com.cn/hupuapp/bbs/573/5334573/thread_5334573_20200422142158_s_710564_w_1440_h_3040_93245.jpg?x-oss-process=image/format,png"  data_url="https://i2.hoopchina.com.cn/hupuapp/bbs/573/5334573/thread_5334573_20200422142158_s_710564_w_1440_h_3040_93245.jpg?x-oss-process=image/resize,w_1000/format,png"  src="https://i2.hoopchina.com.cn/hupuapp/bbs/573/5334573/thread_5334573_20200422142158_s_710564_w_1440_h_3040_93245.jpg?x-oss-process=image/resize,w_600/format,jpg/quality,Q_60" data-imgid="4699f24ab0fa41ac902fb398d36aa8e0"   ></center></div><p></p><div><center class="hupu-img" data-h="3040"data-w="1440" data-origin="https://i1.hoopchina.com.cn/hupuapp/bbs/573/5334573/thread_5334573_20200422142158_s_717116_w_1440_h_3040_47587.jpg?x-oss-process=image/format,png"  data_url="https://i1.hoopchina.com.cn/hupuapp/bbs/573/5334573/thread_5334573_20200422142158_s_717116_w_1440_h_3040_47587.jpg?x-oss-process=image/resize,w_1000/format,png"  src="https://i1.hoopchina.com.cn/hupuapp/bbs/573/5334573/thread_5334573_20200422142158_s_717116_w_1440_h_3040_47587.jpg?x-oss-process=image/resize,w_600/format,jpg/quality,Q_60" data-imgid="7c64098c7a8424b92b6e9d448ed2bd1d"   ></center></div><p>我看jeff的手肘大概45度的样子，有点半外旋半相对的感觉。自己试了下这样比较舒服，平时基本是这种，没劲的时候手肘相对的程度更严重一些。</p><div><center class="hupu-img" data-h="804"data-w="1437" data-origin="https://i11.hoopchina.com.cn/hupuapp/bbs/573/5334573/thread_5334573_20200422142604_s_531663_w_1437_h_804_93488.jpg?x-oss-process=image/format,png"  data_url="https://i11.hoopchina.com.cn/hupuapp/bbs/573/5334573/thread_5334573_20200422142604_s_531663_w_1437_h_804_93488.jpg?x-oss-process=image/resize,w_1000/format,png"  src="https://i11.hoopchina.com.cn/hupuapp/bbs/573/5334573/thread_5334573_20200422142604_s_531663_w_1437_h_804_93488.jpg?x-oss-process=image/resize,w_600/format,jpg/quality,Q_60" data-imgid="58bb1f408ec61250bb2d373ef04c5c21"   ></center></div><p>大家平时俯卧撑时，手臂是什么朝向啊。</p>

偶然刷到的，我自己是俯卧撑是怎么得劲怎么来。视频里说手肘相对会容易受伤，这个不是

俯卧撑一定要肩外旋么

多多洛2011

<p>偶然刷到的，我自己是俯卧撑是怎么得劲怎么来。视频里说手肘相对会容易受伤，这个不是因人而异吗。</p><p><img src="https://i3.hoopchina.com.cn/hupuapp/bbs/573/5334573/thread_5334573_20200422142158_s_806683_w_1440_h_3040_57638.jpg" data-h="3040" data-w="1440" data-imgid="fbd624dbdbb92abbfb8b35f5febf07b8"/></p><p></p><p><img src="https://i5.hoopchina.com.cn/hupuapp/bbs/573/5334573/thread_5334573_20200422142158_s_790175_w_1440_h_3040_27934.jpg" data-h="3040" data-w="1440" data-imgid="05d21229a83d8d2d52d96b91a679d2a3"/></p><p></p><p><img src="https://i5.hoopchina.com.cn/hupuapp/bbs/573/5334573/thread_5334573_20200422142158_s_732775_w_1440_h_3040_64740.jpg" data-h="3040" data-w="1440" data-imgid="c8caea5b516bd0fe3384475285ac833a"/></p><p>下面这样做我感觉并不舒服。</p><p><img src="https://i2.hoopchina.com.cn/hupuapp/bbs/573/5334573/thread_5334573_20200422142158_s_710564_w_1440_h_3040_93245.jpg" data-h="3040" data-w="1440" data-imgid="4699f24ab0fa41ac902fb398d36aa8e0"/></p><p></p><p><img src="https://i1.hoopchina.com.cn/hupuapp/bbs/573/5334573/thread_5334573_20200422142158_s_717116_w_1440_h_3040_47587.jpg" data-h="3040" data-w="1440" data-imgid="7c64098c7a8424b92b6e9d448ed2bd1d"/></p><p>我看jeff的手肘大概45度的样子，有点半外旋半相对的感觉。自己试了下这样比较舒服，平时基本是这种，没劲的时候手肘相对的程度更严重一些。</p><p><img src="https://i11.hoopchina.com.cn/hupuapp/bbs/573/5334573/thread_5334573_20200422142604_s_531663_w_1437_h_804_93488.jpg" data-h="804" data-w="1437" data-imgid="58bb1f408ec61250bb2d373ef04c5c21"/></p><p>大家平时俯卧撑时，手臂是什么朝向啊。</p>

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