exercise.id: 0431 Equipo: dumbbell
dumbbell step-up
exercise.body_part: upper legs exercise.target: glutes Grupo: quadriceps
exercise.synergist:
quadriceps hamstrings calves
exercise.instructions.title exercise.instructions.subtitle
Chinese
站在长凳或台阶前，每只手各握一个哑铃，手掌朝向身体。 将右脚放在长凳或台阶上，确保整个脚与表面接触。 推动右脚跟，将身体抬起到长凳或台阶上，伸直右腿。 将左脚放在长凳或台阶上，完全直立。 左脚向后退一步，然后是右脚，回到起始位置。 重复所需的重复次数，然后换腿。
🇬🇧 English (Fallback)
Stand in front of a bench or step with a dumbbell in each hand, palms facing your body. Place your right foot on the bench or step, ensuring your entire foot is in contact with the surface. Push through your right heel and lift your body up onto the bench or step, straightening your right leg. Bring your left foot up onto the bench or step, standing fully upright. Step back down with your left foot, followed by your right foot, returning to the starting position. Repeat for the desired number of repetitions, then switch legs.
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