肱二头肌哑铃锻炼方法？英文双语对照

斜躺哑铃弯举

动作要领：

1、双手握住哑铃，斜靠在哑铃凳上，手肘微曲。

2、举起哑铃，注意不要让哑铃摆动。

3、还原动作时候，肘部要微曲。

注意：

1、上斜哑铃弯举能有效锻炼肱二头肌。

2、通过使用倾斜长凳，能让二头肌力度收放自如，还能一定程度上锻炼胸肌轮廓。

哑铃坐姿弯举

动作要领：

1、两手各握一哑铃，坐在平板凳上，手臂自然下垂。肘部贴近身躯，转动手掌朝向躯干。

2、保持上臂固定，双手弯举哑铃，一旦高于你的大腿扭转手腕并在动作末尾时掌心向上。

3、继续运动，直到你的二头肌完全收缩，哑铃在肩水平。挤压肱二头肌并顶峰收缩一秒。

4、慢慢地将哑铃放回到起始位置。

注意：

1、确保肱二头肌收缩并且只有前臂动。

2、呼吸方法：肱二头肌收缩时呼气，动作还原吸气。

哑铃锤式弯举

动作要领：

1、立姿（或坐姿），手持哑铃垂于体侧，掌心相对，上臂紧贴体侧，肘关节是惟一运动的关节。

2、用力向上弯举，可感受到肱二头肌外侧膨胀隆起。最高点进行顶峰收缩，并坚持片刻，然后缓慢还原，最低点时手臂完全伸直。

3、做完一侧换侧再做。为避免动作过程中身体借力，躯干可稍前倾。

注意：

注意与哑铃弯举的区别：哑铃锤式弯举并不外旋手臂，始终保持掌心相对。

交替哑铃弯举

动作要领：

1、双手正握哑铃，手肘微曲。

2、一边手先提起哑铃。

3、再换另一只手提起哑铃，大概平胸位置。

注意：

动作还原时候，肘部稍微弯曲，以防拉伤。

哑铃斯科特弯举

动作要领：

1、坐椅上，也可采用站姿，胸靠斜板，上臂放在斜板上，两手反握哑铃/杠铃，臂伸直，保持身体稳定。

2、收缩肱二头肌，用力将哑铃弯举到最高点，稍停。

3、然后缓慢还原，臂充分伸展，动作要慢；在哑铃/杠铃降到最低点时肘关节应微屈，用力控制住杠铃，但不要完全伸展。

注意：

1、长凳的斜度建议调整在60至80度之间外；

2、在举起哑铃时前臂可以微微外旋，以加强二头肌的刺激；

3、当举至乏力时，可以以另一只手辅助一下，并多针对离心收缩那部份。

哑铃集中弯举

动作要领：

1、拿起哑铃，坐在板凳上，手肘内侧连接到大腿，另一只手支撑在大腿保持身体平衡。

2、弯举回来的哑铃到胸前部位，为了效果更好，此时可以收缩一下二头肌，你会感觉很爽。

3、动作缓慢还原。

注意：

1、做在板凳上，身体压低，这个把力可以集中在手臂。

2、尽量用关节弯曲，而不要用胸部的力。

仰卧哑铃弯举

动作要领：

1、一手握一哑铃，置于大腿上方，平躺仰卧在平板之上。手臂伸展，哑铃置于身体两侧，手掌朝向大腿。

2、双臂靠近躯干，肘部内收，手臂缓慢放下，尽可能地靠近地面。在你向下达到极限时，维持上臂的位置不变，这就是动作的起始位置。

3、弯举起重量，同时手腕随之转动使手掌向上。手臂继续上曲，直至肱二头肌完全收紧。紧压二头肌，顶峰收缩一秒钟，然后慢慢地放回到起始位置。

注意：

1、只有前臂移动。上臂保持固定，肘部在整个动作中都要保持内收。

2、呼吸方法：弯举起重量时呼气，回到起始吸气。

哑铃练肱二头肌的注意事项

1、肱二头肌的打造要讲究正确的锻炼方法，盲目的练习很可能会引起各种肌肉和关节损伤。所以一定要掌握好技术动作，特别是新手，切记不可急於求成。

2、肱二头肌肉练习动作的多少及强度是因应健身经验而定，通常初学者在背肌训练后，只需做一至两个动作就可以，然后慢慢随住经验增长而递加训练动作的数量及强度。

3、注意动作不可快，要慢抬慢放，组间休息时间不要超过90秒。

Inclined lie dumbbell turn is lifted

Behavioral essentials:

1, both hands handholding dumbbell, inclined lean on dumbbell stool, elbow small music.

2, raise dumbbell, the attention does not let dumbbell swing.

3, reductive movement moment, elbow wants small music.

Attention:

1, on inclined dumbbell turn is lifted can exercise humerus effectively 2 flesh.

2, tilt through using pew, can let 2 muscle strength close put freely, chest muscle outline still takes exercise on can certain level.

Turn of dumbbell sitting position is lifted

Behavioral essentials:

1, two tactics grasps one dumbbell each, sit on flat stool, arm nature is flagging. Body of elbow press close to, rotational palm front is truncal.

2, maintain the upper arm to secure, both hands turn lifts dumbbell, once your ham twists prep above,pass on wrist is when the act is last the centre of the palm up.

3, continue to move, contract completely till 2 your flesh, dumbbell is in humeral level. Extruding thes upper arm 2 flesh and peak is contractive one second.

4, go to dumbbell replace slowly position of rest.

Attention:

1, ensure humerus 2 flesh contract and only antebrachium is moved.

2, breathing method: When thing upper arm 2 flesh contract expiratory, the movement is reductive and inspiratory.

Turn of dumbbell hammer type is lifted

Behavioral essentials:

1, standing position (or sitting position) , hold dumbbell to hang down at body side, the centre of the palm is opposite, the upper arm is clingy body side, ancon joint is the joint that only moves.

2, bend up forcibly lift, can experience humerus the side outside 2 flesh expands apophysis. Apogee undertakes peak contracts, hold to moment, next slow and reductive, the arm when the nadir is complete unbend.

3, finish a side changes side redo. Lend strength to avoid the body in behavioral course, truncal but a bit pitch.

Attention:

Attention and dumbbell bend the distinction that lift: Turn of dumbbell hammer type is lifted and come back nothing more than arm, maintain the centre of the palm from beginning to end opposite.

Alternant dumbbell turn is lifted

Behavioral essentials:

1, both hands is grasping dumbbell, elbow small music.

2, at the same time the hand mentions first dumbbell.

3, change another to carry a dumbbell again, make the same score pectoral position probably.

Attention:

The movement is reductive moment, elbow bends a little, pull in case.

Scot bends dumbbell lift

Behavioral essentials:

1, sit on chair, also can adopt station posture, the bosom leans inclined board, the upper arm is put in inclined board on, two tactics grasps dumbbell instead / barbell, brachial unbend, maintain body stability.

2, contractive humerus 2 flesh, lift dumbbell turn apogee forcibly, stop a bit.

3, next slow and reductive, the arm is sufficient extend, the movement wants slow; In dumbbell / barbell falls to be bent to Ying Wei of joint of the ancon when the nadir, control barbell forcibly, but not complete extend.

Attention:

1, the rake of pew suggests to adjust in 60 to 80 degrees between outside;

2, when raising dumbbell antebrachium is OK slightly outward turning, in order to strengthen bicipital stimulation;

3, should lift to lack of power when, can assist with another hand, be aimed at centrifugal systole more that part.

Dumbbell centers a turn to lift

Behavioral essentials:

1, take dumbbell, sit on bench, elbow inside receives ham repeatedly, another hand is propped up body balance maintains in ham.

2, the turn lifts the dumbbell that come back to arrive before the bosom place, better for the effect, can contract right now 2 flesh, you can feel very bright.

3, the movement is slow and reductive.

Attention:

1, do go up in bench, body depress, force of this one or two can be centered in the arm.

2, bend with joint as far as possible, and the power that does not use chest.

Lie on one's back dumbbell turn is lifted

Behavioral essentials:

1, grasp one dumbbell single-handed, park ham upper part, lie low lies on his back on flat. Arm extend, dumbbell park body two side, palmar front ham.

2, double arm stands by trunk, elbow adduction, the arm is slow put down, near the area as far as possible. When you reach the limit downward, the position that maintains the upper arm is changeless, this is behavioral position of rest.

3, the turn raises weight, at the same time the artifice turns subsequently make the palm up. The arm continues music, till the upper arm,2 flesh are tightened up completely. Control 2 muscle closely, peak contracts one second, put slowly next return position of rest.

Attention:

1, antebrachium is only mobile. The upper arm keeps fixed, elbow should maintain adduction in whole act.

2, breathing method: When the turn raises weight expiratory, return initiative and inspiratory.

Dumbbell practice thes upper arm bicipital note

1, the upper arm bicipital is made should pay attention to exercise a method correctly, blind practices can causing all sorts of muscle and articulatory loss probably. Must master good technology movement so, especially novice, be sure to keep in mind cannot urgent at hope for success.

2, the upper arm 2 muscle practice a movement more or less reaching intensity is decide because of experience of Ying Jian body, normally abecedarian is after training back flesh, need to do only come two movements are OK, follow the amount that experience grows and increase by degrees trains a movement and intensity slowly next.

3, note a movement cannot fast, should carry slow put slow, across block breathing space does not exceed 90 seconds.