exercise.id: 2142 Equipo: skierg machine
ski ergometer
exercise.body_part: upper arms exercise.target: triceps Grupo: shoulders
exercise.synergist:
shoulders forearms
exercise.instructions.title exercise.instructions.subtitle
Chinese
将座椅高度和脚踏板调整到舒适的位置。 正手握住手柄，手掌朝下。 坐直，双脚平放在脚踏板上。 将手臂伸直在身前，保持肘部稍微弯曲。 收紧三头肌并将手柄向下推向大腿。 在底部停顿片刻，然后慢慢回到起始位置。 重复所需的重复次数。
🇬🇧 English (Fallback)
Adjust the seat height and footrests to a comfortable position. Grasp the handles with an overhand grip, palms facing down. Sit up straight with your feet flat on the footrests. Extend your arms straight out in front of you, keeping your elbows slightly bent. Engage your triceps and push the handles down towards your thighs. Pause for a moment at the bottom, then slowly return to the starting position. Repeat for the desired number of repetitions.
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