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杠铃推举
barbell seated overhead press

肩部barbell3-4 sets x 8-12 repsRest 90s
Target: delts · Secondary: triceps, upper back
barbell seated overhead press demonstration

中文步骤

  1. 坐在长凳上，背部挺直，双脚平放在地上。
  2. 正手握住杠铃，杠铃间距略宽于肩宽。
  3. 将杠铃从架子上提起，并将其置于与肩同高的位置，肘部弯曲，手掌朝前。
  4. 充分伸展双臂，将杠铃压过头顶。
  5. 在顶部停顿片刻，然后慢慢将杠铃放回肩部水平。
  6. 重复所需的重复次数。

English Steps

  1. Sit on a bench with your back straight and feet flat on the ground.
  2. Hold the barbell with an overhand grip, slightly wider than shoulder-width apart.
  3. Lift the barbell off the rack and bring it to shoulder level, with your elbows bent and palms facing forward.
  4. Press the barbell overhead by extending your arms fully.
  5. Pause for a moment at the top, then slowly lower the barbell back to shoulder level.
  6. Repeat for the desired number of repetitions.

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