肱二头肌 上臂 杠铃 #2407
Barbell Biceps Curl (With Arm Blaster)
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，反手握住杠铃，手掌朝上。
- 2
将上臂靠在手臂冲击波上，保持肘部靠近躯干。
- 3
保持上臂静止，呼气并弯举哑铃，同时收缩二头肌。
- 4
继续举起杠铃，直到二头肌完全收缩并且杠铃与肩部齐平。
- 5
挤压二头肌时，保持收缩位置短暂停顿。
- 6
吸气并慢慢开始将杠铃放回起始位置。
- 7
重复所需的重复次数。
English instructions（英文原版步骤）
- Stand up straight with your feet shoulder-width apart and hold a barbell with an underhand grip, palms facing up.
- Place your upper arms against the arm blaster, keeping your elbows close to your torso.
- Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
- Continue to raise the barbell until your biceps are fully contracted and the bar is at shoulder level.
- Hold the contracted position for a brief pause as you squeeze your biceps.
- Inhale and slowly begin to lower the barbell back to the starting position.
- Repeat for the desired number of repetitions.
