腘绳肌 大腿 杠铃 #0116
Barbell Straight Leg Deadlift
动作演示
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动作速览
- 目标肌肉
- 腘绳肌
- 身体部位
- 大腿
- 所需器械
- 杠铃
- 主要协同肌
- 臀肌
协同肌群
臀肌 下背部
动作步骤
- 1
站立，双脚分开与肩同宽，脚趾指向前方。
- 2
正手握住杠铃，双手分开略宽于肩宽。
- 3
弯曲臀部，将杠铃放低至地面，保持背部挺直，膝盖稍微弯曲。
- 4
降低杠铃，直到感觉到腿筋拉伸。
- 5
启动腿筋和臀肌，将杠铃举回起始位置。
- 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 your toes pointing forward.
- Hold the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
- Bend at your hips and lower the barbell towards the ground, keeping your back straight and your knees slightly bent.
- Lower the barbell until you feel a stretch in your hamstrings.
- Engage your hamstrings and glutes to lift the barbell back up to the starting position.
- Repeat for the desired number of repetitions.
