exercise.id: 0543 Equipo: kettlebell

kettlebell pirate supper legs

exercise.body_part: shoulders exercise.target: delts Grupo: triceps

exercise.synergist:

triceps forearms

exercise.instructions.title exercise.instructions.subtitle

Chinese

双脚分开与肩同宽站立，一只手握住壶铃。稍微弯曲膝盖，髋部向前转动，保持背部挺直。将壶铃举至肩膀高度，保持肘部靠近身体。将手臂完全伸过头顶，伸直肘部。将壶铃降低至肩膀高度，然后返回起始位置。重复所需的重复次数，然后换边。

🇬🇧 English (Fallback)

Stand with your feet shoulder-width apart, holding a kettlebell in one hand. Bend your knees slightly and hinge forward at the hips, keeping your back straight. Raise the kettlebell up to shoulder height, keeping your elbow close to your body. Extend your arm fully overhead, straightening your elbow. Lower the kettlebell back down to shoulder height, then return to the starting position. Repeat for the desired number of repetitions, then switch sides.

exercise.cta.title

exercise.cta.desc1 kettlebell pirate supper legs exercise.cta.desc2

exercise.cta.button