肱二头肌 上臂 弹力带 #0976
Band Concentration 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
坐在长凳或椅子上，双腿分开，双脚平放在地上。
- 2
用手握住带子的一端，用脚踩在另一端上，同时将脚放在同一侧。
- 3
稍微向前倾，将肘部放在大腿内侧，膝盖上方。
- 4
手掌朝上，慢慢地将手向肩膀弯曲，保持上臂静止。
- 5
在顶部暂停片刻，然后慢慢将手放回起始位置。
- 6
重复所需的重复次数，然后换边。
English instructions（英文原版步骤）
- Sit on a bench or chair with your legs spread apart and your feet flat on the ground.
- Hold one end of the band in your hand and step on the other end with your foot on the same side.
- Lean forward slightly and rest your elbow on the inside of your thigh, just above the knee.
- With your palm facing up, slowly curl your hand towards your shoulder, keeping your upper arm stationary.
- Pause for a moment at the top, then slowly lower your hand back down to the starting position.
- Repeat for the desired number of repetitions, then switch sides.
