杠铃前蹲
学习如何正确执行杠铃前蹲。观看4K视频，了解目标肌肉，按照分步说明进行练习。
4K
杠铃前蹲 是一项 奥林匹克杠铃 练习，主要锻炼 股四头肌, 并辅助激活 腘绳肌, 肩部, 臀部. MET值为 6.5, 这意味着一个70公斤的人在30分钟内大约消耗228卡路里.
如何做杠铃前蹲
How to perform this exercise correctly
1 - Grab the bar with your hands slightly wider than shoulder width using a pronated grip.
2 - Keeping your back straight, slightly push through your legs to lift the bar and take a few steps back from the rack.
Nice, you're in the starting position
3 - Now, keeping this position, curl only your forearms up until your biceps are fully contracted.
4 - While controlling the movement, return to the starting position.
Feel free to rewatch the video to fully understand the movement.
1 - Grab the bar with your hands slightly wider than shoulder width using a pronated grip.
2 - Keeping your back straight, slightly push through your legs to lift the bar and take a few steps back from the rack.
Nice, you're in the starting position
3 - Now, keeping this position, curl only your forearms up until your biceps are fully contracted.
4 - While controlling the movement, return to the starting position.
Feel free to rewatch the video to fully understand the movement.
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免费试用肌肉与器械
杠铃前蹲消耗的卡路里
卡路里计算器
MET 6.5 预计消耗
230 kcal
kcal = MET × 体重 (kg) × 时间 (小时)
概览：杠铃前蹲
- 类型
- 奥林匹克杠铃 练习
- 主要肌肉
- 股四头肌
- 辅助肌肉
- 腘绳肌, 肩部, 臀部
- MET值
- 6.5
- 卡路里（30分钟，70公斤）
- ≈ 228 cal
- 视频质量
- 4K，含男女示范
常见问题：杠铃前蹲
替代练习
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