直立哑铃交替锤举

直立哑铃交替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

直立哑铃交替锤举动作介绍

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

直立哑铃交替锤举动作要领 —》我雷锋 我翻译

    The alternate hammer curl is a great exercise for the biceps and the 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 keep the tension on the biceps.

    Keeping your body fixed and elbows in at your sides, slowly curl up the dumbbell of your weakest arm (for most people this is their left arm).

    Squeeze the bicep at the top of the movement, and thenslowly lower the weight back to the starting position.

    Repeat the same movement for the other arm. This is one rep.

    Now repeat to complete the set!

Hammer Curl Tips:

    Keep the tension on the arm that is not moving the weight.Both biceps should be tense for the entire set.

    Keep the rep timing slow and controlled.

    Always work your weakest arm first.


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