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杠铃硬拉
barbell deadlift

腿部barbell3-4 sets x 8-12 repsRest 90s
Target: glutes · Secondary: hamstrings, glutes
barbell deadlift demonstration

中文步骤

  1. 双脚分开与肩同宽站立，杠铃放在你面前的地面上。
  2. 弯曲膝盖并以臀部为铰链，降低躯干，正手握住杠铃，双手分开略宽于肩宽。
  3. 当你通过脚后跟将杠铃抬离地面时，保持背部挺直，胸部抬起，伸展臀部和膝盖。
  4. 当你站直时，挤压你的臀部并保持你的核心参与。
  5. 弯曲臀部和膝盖，将杠铃放回地面，保持背部挺直。
  6. 重复所需的重复次数。

English Steps

  1. Stand with your feet shoulder-width apart and the barbell on the ground in front of you.
  2. Bend your knees and hinge at the hips to lower your torso and grip the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
  3. Keep your back straight and chest lifted as you drive through your heels to lift the barbell off the ground, extending your hips and knees.
  4. As you stand up straight, squeeze your glutes and keep your core engaged.
  5. Lower the barbell back down to the ground by bending at the hips and knees, keeping your back straight.
  6. Repeat for the desired number of repetitions.

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