Gập chân nằm với tạ tay
Learn how to do Gập chân nằm với tạ tay with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Gập chân nằm với tạ tay is a Dumbbells exercise that primarily targets the Hamstrings, with secondary activation of the Glutes, Calves. It has a MET value of 3.5, meaning a 70kg person burns approximately 123 calories in a 30-minute session..
How to Do Gập chân nằm với tạ tay
Lying face down on a bench, this exercise targets the hamstrings by curling a dumbbell held between your feet towards your glutes.
💡 Instructions:
Lie face down on a flat bench with your legs extended and a dumbbell held securely between your feet.
Grip the bench with your hands for stability.
Slowly curl the dumbbell up by bending your knees until your feet are close to your glutes.
Pause briefly at the top, squeezing your hamstrings.
Lower the dumbbell back down under control to the starting position.
⚠️ Common mistakes:
Using momentum instead of controlled movement.
Arching your lower back.
Letting the dumbbell slip due to loose grip with the feet.
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Start Free TrialMuscles Worked by Gập chân nằm với tạ tay
Equipment
- Dumbbells
Calories Burned Doing Gập chân nằm với tạ tay
Calorie Calculator
MET 3.5Calories = MET × weight (kg) × time (hours)
Quick Facts: Gập chân nằm với tạ tay
- Type
- Dumbbells exercise
- Primary muscle
- Hamstrings
- Secondary muscles
- Glutes, Calves
- MET value
- 3.5
- Calories (30 min, 70kg)
- ≈ 123 cal
- Video quality
- 4K with male and female demonstrations
FAQ: Gập chân nằm với tạ tay
What muscles does Gập chân nằm với tạ tay work?
Gập chân nằm với tạ tay primarily targets the Hamstrings, with secondary engagement of the Glutes, Calves.
How do you do Gập chân nằm với tạ tay correctly?
Lying face down on a bench, this exercise targets the hamstrings by curling a dumbbell held between your feet towards your glutes. 💡 Instructions: Lie...
Is Gập chân nằm với tạ tay good for beginners?
Gập chân nằm với tạ tay has a MET value of 3.5, indicating a moderate intensity exercise appropriate for most fitness levels.
What equipment do you need for Gập chân nằm với tạ tay?
Gập chân nằm với tạ tay requires: Dumbbells.
What are the benefits of Gập chân nằm với tạ tay?
Gập chân nằm với tạ tay strengthens the Hamstrings, engages the Glutes and Calves.
What exercises are similar to Gập chân nằm với tạ tay?
Similar exercises to Gập chân nằm với tạ tay include Deadlift, Deadlift Romania, Deadlift với tư thế tách, Sumo deadlift.
Is Gập chân nằm với tạ tay better than Deadlift?
Both Gập chân nằm với tạ tay and Deadlift target the Hamstrings. Choose based on your available equipment and training goals.
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