坐姿哑铃锤举

坐姿哑铃锤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

坐姿哑铃锤举动作介绍

  • 肱二头肌
  • 力量
  • 哑铃
  • 孤立
  • 初学者
  • 前臂
坐姿哑铃锤举起始动作图解 点击放大坐姿哑铃锤举图解
坐姿哑铃锤举动作图解 点击放大坐姿哑铃锤举图解
坐姿哑铃锤举目标肌肉群图 目标肌肉群

坐姿哑铃锤举动作要领 —》我雷锋 我翻译

    Set up for the seated hammer curl by grabbing a flat bench or adjustable bench and placing a set of dumbbells at one end. If you're using an adjustable bench, adjust the back to a 90 degree angle.

    Sit on the end of the bench with your feet out in front of you and your knees together.

    Pickthe dumbbells up off the floor and let them hang by your sides with your palms facing your body (neutral grip).

    Bend the arms slightly to take up the tension into the biceps. This is the starting position for the exercise.

    Keeping your back straight and your elbows tucked in at your sides, slowly curl up the dumbbells up as far as possible.

    Squeeze the biceps hard, and then slowly lower the dumbbells back to the starting position.

    Repeat for desired reps.

Hammer Curl Tips:

    Keep your elbows tucked in at your sides.

    Keep the tension on the biceps throughout the movement.

    Keep the rep timing slow, and control the weight on the way down.

    And finally, if you're using a flat bench, do not swing back as you curl the weight up. Focus on only allowing your forearms to move.


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