壶铃的五大基本动作主要是壶铃深蹲、俯卧撑高拉、线上推举、单腿硬拉和反重力硬拉,在进行深蹲的时候,要将双脚分开,握住壶铃后深蹲,而进行线上推举的时候,主要将壶铃下拉,直到肘部与膝盖逐渐靠近,以此反复的进行动作。
壶铃的五大基本动作
壶铃是一种常见的健身器材,第一个动作是壶铃深蹲,主要握住壶铃的把手,将双脚翻开深蹲,直到臀部与膝盖和肘部的内侧保持平行的状态,之后站起来,第二个动作是俯卧撑高拉,主要是练习腿部和肱二头的肌肉力量。
主要将人保持平躺的姿势,再双手握住壶铃后,上下来回的推举,要保持壶铃下落在下巴的位置,以此重复动作,第三种是线上推举,主要是将双手按住壶铃后,贴近胸部,双脚处于下蹲的姿势,直到肘部靠近膝盖。
第四种是单腿硬拉,这个动作主要是加强背部、二头肌,主要将左腿弯曲成弓形,之后将后腿向后蹬,脚后跟压住地面,将壶铃握住后垂直拉倒臀部位置,再回到原处,第五种是反重力硬拉,握住壶铃后双脚和肩部稍微的分开,交替的向后拉壶铃。
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