直立哑铃锤举

直立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

直立哑铃锤举动作介绍

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

直立哑铃锤举动作要领 —》我雷锋 我翻译

    The hammer curl is a great exercise for the biceps and forearms. Set up by grasping a set of dumbbells and standing straight up with the dumbbells by your sides.

    You should be using a neutral grip, meaning your palms are facing your body.

    Bend your arms slightly to take tension into the biceps.

    Keeping your body fixed and elbows in at your sides, slowly curl the dumbbells up as far as possible.

    Squeeze the biceps at the top of the movement, and then slowly lower the weight back to the starting position.

    Repeat for desired reps.

Hammer Curl Tips:

    Do not lean back as you move the weight -this is cheating!

    Keep your elbows locked in by your sides throughout the set.Don't allow them to come forward as you curl the weight up. Focus on only allowing your forearms to move.

    Squeeze and hold at the top of the movement for maximum results.

    Keep the rep timing slow and control the weight for the whole set.


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