dumbbell seated alternate 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，呼气并将一只哑铃向上弯向肩膀，同时保持手掌朝向身体。 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，慢慢将哑铃放回起始位置。 用另一只手臂重复该动作。 继续交替手臂进行所需的重复次数。
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 one dumbbell up towards your shoulder while keeping your palm facing your body. Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level. Hold the contracted position for a brief pause as you squeeze your biceps. Inhale and slowly lower the dumbbell back to the starting position. Repeat the movement with the opposite arm. Continue alternating arms for the desired number of repetitions.
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exercise.cta.desc1 dumbbell seated alternate hammer curl on exercise ball exercise.cta.desc2
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