哑铃悬垂卷腹

哑铃悬垂卷腹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

哑铃悬垂卷腹动作介绍

  • 腹肌
  • 力量
  • 哑铃
  • 复合
  • 经验丰富
  • 前臂
哑铃悬垂卷腹起始动作图解 点击放大哑铃悬垂卷腹图解
哑铃悬垂卷腹动作图解 点击放大哑铃悬垂卷腹图解
哑铃悬垂卷腹目标肌肉群图 目标肌肉群

哑铃悬垂卷腹动作要领 —》我雷锋 我翻译

    The hanging knee raise focuses on the lower ab muscles. Grab a dumbbell and sit it upright at the bottom of a chin up bar (or any other suitable bar you can hang from).

    Facing away from the wall, grasp the bar by and put one foot on either side of the dumbbell to pick it up.

    Once you have the dumbbell secured, hang from the bar with the dumbbell slightly off the floor.

    Slowly raise your knees up as far as they will go.

    Pause, then slowly lower your knees back to the starting position.

    Don't let the dumbbell touch the floor at any point throughout the set!

Exercise Tips:

    You can use hooks orstraps to take some of the pressure off your forearms.

    This exercise is best performed slowly with very strict technique.

    Keep you upper body as still as possible, not allowing yourself to swing.Use your abs to move the weight, not momentum!

    Start with a very light weight. As your abs get stronger increase the amount of weight used.


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