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俯坐弯举操重点锻炼部位:肱二头肌开始位置:坐或俯立,上体稍向前倾,一手握哑铃下垂于一腿内侧,另一手臂自然地曲肘,以手掌或肘部搁在一侧大腿上。动作过程:持铃慢慢曲肘向上弯起至胸前,上臂不准移动,紧贴大腿内侧。训练要点:当持铃弯起时,腰背部不要放松。当持铃弯起至胸前时,使肱二头肌尽量收紧,并保持静止3秒钟。然后,再慢慢放下。阳刚效益:这是一种由内在的健美外化为阳刚强毅的独特训练。
Take the bend exercises arena exercise focus: biceps position: sitting or overlooking the upper body slightly forward, one hand dumbbell drooping on the inside of one leg, the other arm naturally to the elbow to the palm or elbows Rest on one thigh. Action process: Bells slowly elbows bent up to the chest, the upper arm are not allowed to move, close to the thigh inside. Training points: When the bell bends, the back not to relax. When holding the bell bent to the chest, try to tighten the biceps and stay still for 3 seconds. Then, slowly down. Masculine Benefit: This is a unique training that is externally masculine and masculine.