Back to IronLog

杠铃罗马尼亚硬拉
barbell romanian deadlift

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

中文步骤

  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，保持背部挺直，膝盖稍微弯曲。
  4. 将杠铃向地面降低，使其靠近身体。
  5. 当你降低杠铃时，感受腿筋的拉伸。
  6. 一旦感觉到腿筋拉伸，就将臀部向前推并站直。
  7. 在动作的最高点挤压臀部。
  8. 将杠铃放回起始位置，然后重复所需的重复次数。

English Steps

  1. Stand with your feet shoulder-width apart and your toes pointing forward.
  2. Hold the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
  3. Bend at the hips, keeping your back straight and your knees slightly bent.
  4. Lower the barbell towards the ground, keeping it close to your body.
  5. Feel the stretch in your hamstrings as you lower the barbell.
  6. Once you feel a stretch in your hamstrings, push your hips forward and stand up straight.
  7. Squeeze your glutes at the top of the movement.
  8. Lower the barbell back down to the starting position and repeat for the desired number of repetitions.

Ready to Track Your Progress?

IronLog is a free, no-login, no-ads workout tracker. Your data stays 100% on your device. CSV export included.

Start Training Free

Works offline · Install as app · No account needed