哑铃腕锤举

哑铃腕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

哑铃腕锤举动作介绍

  • 前臂
  • 力量
  • 哑铃
  • 孤立
  • 初学者
  • 没有
哑铃腕锤举起始动作图解 点击放大哑铃腕锤举图解
哑铃腕锤举动作图解 点击放大哑铃腕锤举图解
哑铃腕锤举目标肌肉群图 目标肌肉群

哑铃腕锤举动作要领 —》我雷锋 我翻译

    Grasp a pair of dumbbellsusing aneutralgrip (palms facing in) and kneel down in front of a flat bench.

    Rest the back of your forearms on top of the bench so that your wrists arejust off the end of it.

    Bending only at the wrists, let the dumbbells drop as far as possible.This is the starting position for the exercise.

    Slowly raise the dumbbells up as far as possible squeezing the forearm muscles at the top of the movement.

    Pause, and then slowly lower the weight back to the starting position.

    Repeat for desired reps.

Exercise Tips:

    A light weight should be used with proper technique. It doesn't take heavy weight to make this exercise effective.

    Keep the rep timing slow, and pause/squeeze the forearms for a count of two at the top of the movement for added intensity.

    Use a full range of motion by allowing the weight to drop as far as possible at the bottom of the movement.


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