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哑铃阿诺德推举
dumbbell arnold press

肩部dumbbell3-4 sets x 8-12 repsRest 90s
Target: delts · Secondary: triceps, upper chest
dumbbell arnold press demonstration

中文步骤

  1. 坐在有背部支撑的长凳上，双手各握一个哑铃，与肩同高，手掌朝向身体，肘部弯曲。
  2. 向上推哑铃，直到手臂完全伸展，手掌朝前。
  3. 抬起时旋转手腕，使手掌在动作的最高点朝前。
  4. 在最高点暂停片刻，然后慢慢将哑铃放回起始位置。
  5. 重复所需的重复次数。

English Steps

  1. Sit on a bench with back support and hold a dumbbell in each hand at shoulder level, palms facing your body and elbows bent.
  2. Press the dumbbells upward until your arms are fully extended and your palms are facing forward.
  3. Rotate your wrists as you lift, so that your palms are facing forward at the top of the movement.
  4. Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
  5. Repeat for the desired number of repetitions.

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