哑铃直腿硬拉

哑铃直腿硬拉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

哑铃直腿硬拉动作介绍

  • 腘绳肌
  • 力量
  • 哑铃
  • 复合
  • 初学者
  • Glutes, 竖脊肌
哑铃直腿硬拉起始动作图解 点击放大哑铃直腿硬拉图解
哑铃直腿硬拉动作图解 点击放大哑铃直腿硬拉图解
哑铃直腿硬拉目标肌肉群图 目标肌肉群

哑铃直腿硬拉动作要领 —》我雷锋 我翻译

    Set up for the dumbbell stiff leg deadlift by choosing a pair of dumbbells and holding them down at your sides.

    Stand up straight with a slight bend in your knees and your feet around shoulder width apart. This is your starting position.

    Keep your back as straight as possible and bend over at the waist lowering the dumbbells over the tops of you feet. Your knees should be kept stationary during the movement.

    Focus on the stretch in your hamstrings, and continue to lower the dumbbells down as far as your hamstrings will let you comfortably.

    Now engage the hamstrings and begin to raise the dumbbells straight back up. Your eyes should be facing up and your shoulders back. This will prevent your lower back from rounding.

    Squeeze up through the glutes and hamstrings until you're standing straight up.

    Repeat for desired reps.

Exercise Tips:

    You must keep your eyes looking up at all times. As soon as you look down at the floor your back will round!

    The dumbbells needto stayclose to your body throughout the set. The further the dumbbells arefrom your body the more strain is on your lower back.

    Focus on stretching the hamstrings out as you lower the dumbbells and contracting them as you raise back up. The greater the mind-muscle connection the more you'll get out of this exercise.

    It's best to have your knees slightly bent during the set but fixed (ie: bend them slightly but keep them locked in the same place throughout the set).

    During the descent, to protect your lower back, keep your weight back on the heels. Do not let your weight shift forward onto the toes. If you find the your weight on the toes when at the bottom position of the exercise, you are performing it incorrectly.

    Do not relax at the bottom of the movement. Keep your legs, back and abdominals tight as you begin the ascent.

    Keep the rep timing slow and control the weight, especially when lowering. Remember the focus is on stretch and contraction!

    One of the biggest mistakes people make when performing this exercise is bending over at the waist without moving the hips back. Instead of being supported by the large hamstring muscles, the weight is now placed almost entirely on the lower spine. Needless to say, this puts your back at great risk for injury. If you keep the weight close to your body your hips with naturally move back.

    Technique is so important with this exercise. If you're just starting out, stand with your side to a mirror with a very light weight and practice the movement. Once you get the technique nailed you'll be able to move up in weight and start building some killer hams and glutes!


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