坐姿哑铃交替推举

坐姿哑铃交替推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

坐姿哑铃交替推举动作介绍

  • 肩膀/三角肌
  • 力量
  • 哑铃
  • 复合
  • 初学者
  • 肱三头肌
坐姿哑铃交替推举起始动作图解 点击放大坐姿哑铃交替推举图解
坐姿哑铃交替推举动作图解 点击放大坐姿哑铃交替推举图解
坐姿哑铃交替推举目标肌肉群图 目标肌肉群

坐姿哑铃交替推举动作要领 —》我雷锋 我翻译

    Set up for the exercise by getting an adjustable angle bench and setting the back to 90 degrees.

    Grasp a pair of dumbbells and sit down on the bench with the ends of the dumbbells on your thighs. Use your thighs to help you raise the dumbbells to shoulder height on each side, and twist so that your palms are facing your shoulders (neutral grip).

    Your back should be flat against the back rest and your feet firmly planted on the floor for stability. This is the starting position for the exercise.

    Keeping your eyes facing forwards, slowly raise the dumbbell in your left hand above your head until your arm is almost fully extended.

    Do not pause at the top of the movement, and immediately begin lowering the dumbbell back down to the starting position.

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

Exercise Tips:

    Many lifters let the form go and add weight too quickly. This will at times result in an injury and could hinder your shoulder gains.

    Always use the longest range of motion possible and control the dumbbells throughout the set.

    This exercise can be performed while sitting on the end of a flat bench, but a back rest is preferred - especially for those with lower back problems.


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