臀肌 大腿 杠铃 #0032
Barbell Deadlift
动作演示
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动作速览
- 目标肌肉
- 臀肌
- 身体部位
- 大腿
- 所需器械
- 杠铃
- 主要协同肌
- 腘绳肌
协同肌群
腘绳肌 下背部
动作步骤
- 1
双脚分开与肩同宽站立，杠铃放在你面前的地面上。
- 2
弯曲膝盖并以臀部为铰链，降低躯干，正手握住杠铃，双手分开略宽于肩宽。
- 3
当你通过脚后跟将杠铃抬离地面时，保持背部挺直，胸部抬起，伸展臀部和膝盖。
- 4
当你站直时，挤压你的臀部并保持你的核心参与。
- 5
弯曲臀部和膝盖，将杠铃放回地面，保持背部挺直。
- 6
重复所需的重复次数。
English instructions（英文原版步骤）
- Stand with your feet shoulder-width apart and the barbell on the ground in front of you.
- Bend your knees and hinge at the hips to lower your torso and grip the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
- Keep your back straight and chest lifted as you drive through your heels to lift the barbell off the ground, extending your hips and knees.
- As you stand up straight, squeeze your glutes and keep your core engaged.
- Lower the barbell back down to the ground by bending at the hips and knees, keeping your back straight.
- Repeat for the desired number of repetitions.
