肱二头肌 上臂 杠铃 #0023
Barbell Alternate 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
- 杠铃
- 主要协同肌
- 前臂
协同肌群
前臂
动作步骤
- 1
站直，双脚分开与肩同宽，每只手握住一个杠铃，手掌朝前。
- 2
保持上臂静止，在弯举哑铃时呼气，同时收缩二头肌。
- 3
继续举起杠铃，直到二头肌完全收缩并且杠铃与肩部齐平。
- 4
挤压二头肌时，保持收缩位置短暂停顿。
- 5
吸气，慢慢开始将杠铃放回起始位置。
- 6
重复所需的重复次数，交替手臂。
English instructions（英文原版步骤）
- Stand up straight with your feet shoulder-width apart and hold a barbell in each hand, palms facing forward.
- Keep your upper arms stationary and exhale as you curl the weights while contracting your biceps.
- Continue to raise the barbells until your biceps are fully contracted and the barbells are at shoulder level.
- Hold the contracted position for a brief pause as you squeeze your biceps.
- Inhale as you slowly begin to lower the barbells back to the starting position.
- Repeat for the desired number of repetitions, alternating arms.
