高脚杯早安 – 哑铃

A hip hinge exercise where you hold a dumbbell in a goblet position against your chest, targeting the hamstrings while engaging the glutes, core, and lower back.

Instructions:

• Hold a dumbbell vertically against your chest with both hands, elbows pointing down.

• Stand with feet shoulder-width apart, knees slightly bent.

• Keep your back straight and brace your core.

• Push your hips back to lower your torso while keeping the dumbbell in place.

• Hinge until you feel a stretch in your hamstrings, then return to the starting position.

Common mistakes:

• Rounding the back during the hinge.

• Letting the dumbbell move away from the chest.

• Bending the knees too much (turning it into a squat).

• Overextending the lower back at the top.