10種教練認可最有效的「啞鈴訓練」菜單 ... | 啞鈴訓練
Howto:Holdingtwodumbbells(orakettlebell)inyourhands,standwithyourfeethip-widthapart,kneesslightlybent.Positionthedumbbellsinfrontofyourthighs,palmsfacingyourbody.Keepingyourkneesslightlybent,pressyourhipsbackasyoubendatthewaistandlowertheweightstowardthefloor.Squeezeyourglutestoreturntostanding.Thatsonerep.Whyitworks:Bykeepingyourlegsfairlystraightthroughoutthismovement,youlessenpressureonthekneesandworktheglutes,saysSims.
How to: Holding two dumbbells (or a kettlebell) in your hands, stand with your feet hip-width apart, knees slightly bent. Position the dumbbells in front of your thighs, palms facing your body. Keeping your knees slightly bent, press your hips back as you bend at the waist and lower the weights toward the floor. Squeeze your glutes to return to standing. Thats one rep.
Why it works: By keeping your legs fairly straight throughout this movement, you lessen pressure on the knees and work the glutes, says Sims.