坐姿单臂哑铃锤举

坐姿单臂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

坐姿单臂哑铃锤举动作介绍

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

坐姿单臂哑铃锤举动作要领 —》我雷锋 我翻译

    Set up for the one arm seated hammer curl by grabbing a flat bench or adjustable bench and placing a dumbbell 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.

    Pick up the dumbbell and let it hang by your side with your palm facing your body (neutral grip).

    Use your other arm to stabilize your body.

    Bend the arm slightly to take the tensioninto the bicep. This is the starting position for the exercise.

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

    Squeeze the bicep muscle hard, and then slowly lower the dumbbell back to the starting position.

    Repeat for desired reps, and then repeat on the other arm.

Exercise Tips:

    As a general rule, always work the weakest part of your body first. For most people this will mean doing the left arm before the right.

    Keep your body fixed throughout the movement.Do not swing back. Only your forearm should be moving.

    The rep timing should be slow and the weight should be controlled on the way down.


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