Saturday, July 4, 2015
二头肌训练 Biseps Exercise
交替哑铃弯举（Alternated Biceps Curl）
站立并握住哑铃置于身体两旁，手掌面对对方。将其中一边的哑铃举至肩膀的高度，一整停顿后，缓缓把它放回初始位置，然后再举起另外一边。注：不要甩动你的身体来帮助你举起哑铃。
Stand up and hold one dumbbell with each hand down the side of your body, palms facing each other. Raise one dumbbell until it reaches your shoulder's height and while slowly lowering it back down after a short pause, start raising the other one. Try NOT to jerk your upper body in an effort to help you lift the weights.
锤式弯举 (Hammer Curl）
握住哑铃置于身体两旁，手掌面对对方。将两旁的哑铃垂直举起，一整停顿后，缓缓把它放回初始位置。
Grab one dumbbell in each hand along the sides of your body, palms facing your body. Raise both dumbbells by curling your elbows and lower them down after a short pause.
站立并握住哑铃置于身体两旁，手掌面对对方。将其中一边的哑铃举至肩膀的高度，一整停顿后，缓缓把它放回初始位置，然后再举起另外一边。注：不要甩动你的身体来帮助你举起哑铃。
Stand up and hold one dumbbell with each hand down the side of your body, palms facing each other. Raise one dumbbell until it reaches your shoulder's height and while slowly lowering it back down after a short pause, start raising the other one. Try NOT to jerk your upper body in an effort to help you lift the weights.
锤式弯举 (Hammer Curl）
握住哑铃置于身体两旁，手掌面对对方。将两旁的哑铃垂直举起，一整停顿后，缓缓把它放回初始位置。
Grab one dumbbell in each hand along the sides of your body, palms facing your body. Raise both dumbbells by curling your elbows and lower them down after a short pause.
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