坐姿哑铃交替弯举

坐姿哑铃交替弯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

坐姿哑铃交替弯举动作介绍

  • 肱二头肌
  • 力量
  • 哑铃
  • 孤立
  • 初学者
  • 没有
坐姿哑铃交替弯举起始动作图解 点击放大坐姿哑铃交替弯举图解
坐姿哑铃交替弯举动作图解 点击放大坐姿哑铃交替弯举图解
坐姿哑铃交替弯举目标肌肉群图 目标肌肉群

坐姿哑铃交替弯举动作要领 —》我雷锋 我翻译

    Set up for the alternate seated dumbbell curl by grabbing a flat bench or adjustable bench and placing a set of dumbbells 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 dumbbells fromthe floor and let them hang by your sides with your palms facing up.

    Bend the arms slightly to take the tensioninto the biceps. 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 in your weakest arm (for most people this is their left) up as far as possible.

    Squeeze the bicep hard, then slowly lower the weight back to the starting position.

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

Dumbbell Curl Tips:

    Keep your body fixed throughout the set.Do not lean back when curling the dumbbells up.

    Keep your elbows tucked in at your sides.

    Keep the tension on the bicepthroughout the set, even in the arm that is not curling the weight.


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