坐姿哑铃单臂前平举

坐姿哑铃单臂前平举动作教学视频和图解及细节技巧来源于国外muscleandstrength网站,我爱健身网只做内容搬运工,不作商业用途,英文好的会员可以通过muscleandstrength直接访问原网站进行学习。投诉删除

坐姿哑铃单臂前平举动作介绍

  • 肩膀/三角肌
  • 力量
  • 哑铃
  • 孤立
  • 初学者
  • 没有
坐姿哑铃单臂前平举起始动作图解 点击放大坐姿哑铃单臂前平举图解
坐姿哑铃单臂前平举动作图解 点击放大坐姿哑铃单臂前平举图解
坐姿哑铃单臂前平举目标肌肉群图 目标肌肉群

坐姿哑铃单臂前平举动作要领 —》我雷锋 我翻译

    Choose adumbbelland sit on the end of a flat bench or a bench with a back rest with a straight back and feet close together.

    Hold the dumbbell in your left hand at your sidewith your armextended using a neutral grip (palmfacing the bench). This is the starting position.

    Begin by raising your left arm and twisting the dumbbell so that you are now using an overhand grip and your palm is facing the floor. Keep a slight bend in your elbow.

    Moving only at the shoulder and keeping your body as still as possible, continue raising the dumbbell out in front of you until your arm is just above parallel to the floor.

    Pause for a brief moment at the top of the movement, and slowly lower the dumbbell back to the starting position - twisting it back to a neutral grip as it nears the height of the bench.

    Repeat for desired reps, and then repeat the movement with your right arm.

Exercise Tips:

    Practice good form with a light weight.

    Focus on moving only at the shoulders. The rest of your body should be kept as still as possible and your arms should hold the same form throughout the movement.

    Use slow and controlled movement - avoid "swinging" the weights up and dropping them quickly.


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