dumbbell standing alternate hammer curl and press
exercise.instructions.title exercise.instructions.subtitle
站直，双手各持一个哑铃，手掌朝向身体。 保持肘部靠近躯干，背部挺直。 呼气，将右手的哑铃向肩膀弯曲，保持上臂静止。 继续举起哑铃，直到二头肌完全收缩并且哑铃与肩部齐平。 吸气，慢慢将哑铃放回起始位置。 用左手重复卷发动作。 左手完成弯举后，呼气，将右手的哑铃压过头顶。 完全伸展手臂并在顶部保持片刻。 吸气，慢慢将哑铃放回起始位置。 用左手重复按压。 继续交替进行弯举和推举，达到所需的重复次数。
Stand up straight with a dumbbell in each hand, palms facing your body. Keep your elbows close to your torso and your back straight. Exhale and curl the dumbbell in your right hand towards your shoulder, keeping your upper arm stationary. Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level. Inhale and slowly lower the dumbbell back to the starting position. Repeat the curl with your left hand. After completing the curl with your left hand, exhale and press the dumbbell in your right hand overhead. Extend your arm fully and hold for a moment at the top. Inhale and slowly lower the dumbbell back to the starting position. Repeat the press with your left hand. Continue alternating between curls and presses for the desired number of repetitions.
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exercise.cta.desc1 dumbbell standing alternate hammer curl and press exercise.cta.desc2
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