肱二头肌 上臂 哑铃 #0294
Dumbbell 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
- 哑铃
- 主要协同肌
- 前臂
协同肌群
前臂
动作步骤
- 1
站直，双手各握一个哑铃，手掌朝前，双臂完全伸展。
- 2
保持上臂静止，呼气并弯举哑铃，同时收缩二头肌。
- 3
继续举重，直到二头肌完全收缩并且哑铃与肩部齐平。
- 4
挤压二头肌时，保持收缩位置短暂停顿。
- 5
吸气并慢慢开始将哑铃放回起始位置。
- 6
重复所需的重复次数。
English instructions（英文原版步骤）
- Stand up straight with a dumbbell in each hand, palms facing forward and arms fully extended.
- Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
- Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
- Hold the contracted position for a brief pause as you squeeze your biceps.
- Inhale and slowly begin to lower the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
