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哑铃侧平举
dumbbell lateral raise

肩部dumbbell3-4 sets x 8-12 repsRest 90s
Target: delts · Secondary: traps
dumbbell lateral raise demonstration

中文步骤

  1. 双脚分开与肩同宽站立，双手各握一个哑铃，手掌朝向身体。
  2. 保持背部挺直并启动核心肌群。
  3. 将手臂向两侧抬起，直到与地板平行，保持肘部稍微弯曲。
  4. 在顶部暂停片刻，然后慢慢将手臂放回起始位置。
  5. 重复所需的重复次数。

English Steps

  1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing your body.
  2. Keep your back straight and engage your core.
  3. Raise your arms out to the sides until they are parallel to the floor, keeping a slight bend in your elbows.
  4. Pause for a moment at the top, then slowly lower your arms back down to the starting position.
  5. Repeat for the desired number of repetitions.

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