肱二头肌 上臂 弹力带 #0968
Band Alternating Biceps Curl
动作演示
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动作速览
- 目标肌肉
- 肱二头肌
- 身体部位
- 上臂
- 所需器械
- 弹力带
- 主要协同肌
- 前臂
协同肌群
前臂
动作步骤
- 1
双脚分开与肩同宽站立，反手握住弹力带，手掌朝上。
- 2
保持肘部靠近身体两侧，慢慢地将一只手臂向肩膀弯曲，在顶部挤压二头肌。
- 3
将手臂放回起始位置，然后用另一只手臂重复此动作。
- 4
继续交替手臂进行所需的重复次数。
English instructions（英文原版步骤）
- Stand with your feet shoulder-width apart and hold the band with an underhand grip, palms facing up.
- Keep your elbows close to your sides and slowly curl one arm up towards your shoulder, squeezing your biceps at the top.
- Lower the arm back down to the starting position and repeat with the other arm.
- Continue alternating arms for the desired number of repetitions.
