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杠铃臀桥
barbell glute bridge

腿部barbell3-4 sets x 8-12 repsRest 90s
Target: glutes · Secondary: hamstrings, lower back
barbell glute bridge demonstration

中文步骤

  1. 首先平躺在地上，膝盖弯曲，双脚平放在地板上。
  2. 将杠铃放在臀部上，用双手牢牢握住它。
  3. 锻炼臀部和核心肌肉，然后将臀部抬离地面，直到身体从膝盖到肩膀形成一条直线。
  4. 在顶部暂停片刻，挤压臀部。
  5. 慢慢地将臀部放回起始位置。
  6. 重复所需的重复次数。

English Steps

  1. Start by lying flat on your back on the ground with your knees bent and feet flat on the floor.
  2. Place a barbell across your hips, holding it securely with both hands.
  3. Engage your glutes and core muscles, then lift your hips off the ground until your body forms a straight line from your knees to your shoulders.
  4. Pause for a moment at the top, squeezing your glutes.
  5. Slowly lower your hips back down to the starting position.
  6. Repeat for the desired number of repetitions.

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