Exercise How-to Library

How to do: 哑铃俯身行

Primary Muscle Groups: 后肩, 菱形肌

Secondary Muscle Groups: 肱二头肌, 腘绳肌, 下背

Required Equipment: 哑铃

Categories: 家庭健身房, 混合健身, 强度

Description

与你的双脚与臀部同宽站立，膝盖在手微微弯曲和哑铃。弯曲在腰间，画出你的胳膊肘向后拉哑铃向你的肋骨。

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Step by Step

Stand with your feet hip-width apart, knees slightly bent and dumbbells in hand.

1. 站立，双脚分开与臀部同宽，膝盖略微弯曲，手持哑铃。

Keep your chin up, head lifted, and chest proud. Bring your elbows back and lower the weights slowly. Repeat the movement.

2. 抬起下巴，抬起头，挺胸。将肘部向后并慢慢降低重量。重复动作。

Bend at the waist, bend your elbows and pull the dumbbells to your rib cage. Start the row, by tensing up your back muscles first, then pulling with your lats before activating your biceps and deltoids.

3. 弯曲腰部，弯曲手肘，将哑铃拉到胸腔。开始划船，先拉紧背部肌肉，然后用背阔肌拉动，然后激活二头肌和三角肌。

Keep your chin up, head lifted, and chest proud. Bring your elbows back and lower the weights slowly. Repeat the movement.

4. 抬起下巴，抬起头，挺胸。将肘部向后并慢慢降低重量。重复动作。

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