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绳索侧平举
cable lateral raise

肩部cable3-4 sets x 8-12 repsRest 90s
Target: delts · Secondary: traps, triceps
cable lateral raise demonstration

中文步骤

  1. 双脚分开与肩同宽站立，并用正手握住电缆手柄。
  2. 保持双臂伸直，核心肌群参与。
  3. 将手臂向两侧举起，直到与地板平行。
  4. 在顶部暂停片刻，然后慢慢将手臂放回起始位置。
  5. 重复所需的重复次数。

English Steps

  1. Stand with your feet shoulder-width apart and grasp the cable handles with an overhand grip.
  2. Keep your arms straight and your core engaged.
  3. Raise your arms out to the sides until they are parallel to the floor.
  4. Pause for a moment at the top, then slowly lower your arms back down to the starting position.
  5. Repeat for the desired number of repetitions.

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