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哑铃锤式弯举
dumbbell hammer curl

手臂dumbbell3-4 sets x 8-12 repsRest 90s
Target: biceps · Secondary: forearms
dumbbell hammer curl demonstration

中文步骤

  1. 站直，双手各持一个哑铃，手掌朝向躯干。
  2. 保持肘部靠近躯干，并旋转手掌，直到手掌朝前。
  3. 这将是您的起始位置。
  4. 现在，保持上臂静止，呼气并卷曲哑铃，同时收缩二头肌。
  5. 继续举重，直到二头肌完全收缩并且哑铃与肩部齐平。
  6. 挤压二头肌时，保持收缩位置短暂停顿。
  7. 然后，吸气并慢慢开始将哑铃放回起始位置。
  8. 重复建议的重复次数。

English Steps

  1. Stand up straight with a dumbbell in each hand, palms facing your torso.
  2. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward.
  3. This will be your starting position.
  4. Now, keeping the upper arms stationary, exhale and curl the weights while contracting your biceps.
  5. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
  6. Hold the contracted position for a brief pause as you squeeze your biceps.
  7. Then, inhale and slowly begin to lower the dumbbells back to the starting position.
  8. Repeat for the recommended amount of repetitions.

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