dumbbell clean
exercise.instructions.title exercise.instructions.subtitle
双脚分开与肩同宽站立，双手各握一个哑铃，正握。 弯曲膝盖，降低臀部至下蹲位置，保持背部挺直，挺胸。 爆发性地伸展臀部和膝盖，通过脚后跟跳离地面。 当你跳跃时，耸肩并将哑铃拉向你的肩膀，保持它们靠近你的身体。 在与肩同高的位置抓住哑铃，肘部向前，手掌朝上。 通过反向运动将哑铃放回起始位置。 重复所需的重复次数。
Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip. Bend your knees and lower your hips into a squat position, keeping your back straight and chest up. Explosively extend your hips and knees, driving through your heels to jump off the ground. As you jump, shrug your shoulders and pull the dumbbells up towards your shoulders, keeping them close to your body. Catch the dumbbells at shoulder height, with your elbows pointing forward and your palms facing up. Lower the dumbbells back down to the starting position by reversing the movement. Repeat for the desired number of repetitions.