dumbbell hammer curl on exercise ball
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坐在健身球上，双脚平放在地上，背部挺直。 每只手握住一个哑铃，手掌朝向身体，双臂完全伸展。 保持上臂静止，呼气并弯举哑铃，同时收缩二头肌。 继续举起哑铃，直到二头肌完全收缩并且哑铃与肩部齐平。 挤压二头肌时，保持收缩位置短暂停顿。 吸气并慢慢开始将哑铃放回起始位置。 重复所需的重复次数。
Sit on an exercise ball with your feet flat on the ground and your back straight. Hold a dumbbell in each hand with your palms facing your body and your arms fully extended. Keeping your upper arms stationary, exhale and curl the dumbbells while contracting your biceps. Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a brief pause as you squeeze your biceps. Inhale and slowly begin to lower the dumbbells back to the starting position. Repeat for the desired number of repetitions.
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exercise.cta.desc1 dumbbell hammer curl on exercise ball exercise.cta.desc2
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