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农夫行走
farmers walk

腿部dumbbell3-4 sets x 8-12 repsRest 90s
Target: quads · Secondary: calves, forearms, core
farmers walk demonstration

中文步骤

  1. 站直，双手各握一个哑铃，手掌朝向身体两侧。
  2. 保持背部挺直，肩膀向后。
  3. 向前迈出小步，控制住，保持直立姿势。
  4. 继续步行所需的距离或时间。
  5. 最后，停止行走并小心地将哑铃降低到身体两侧。

English Steps

  1. Stand up straight with a dumbbell in each hand, palms facing your sides.
  2. Keep your back straight and your shoulders back.
  3. Take small, controlled steps forward, maintaining an upright posture.
  4. Continue walking for the desired distance or time.
  5. To finish, stop walking and carefully lower the dumbbells to your sides.

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