One Arm Dumbbell External Rotation – Standing
学习如何正确执行One Arm Dumbbell External Rotation – Standing。观看4K视频，了解目标肌肉，按照分步说明进行练习。
One Arm Dumbbell External Rotation – Standing 是一项 哑铃 练习，主要锻炼 肩袖, 并辅助激活 肩部. MET值为 3, 这意味着一个70公斤的人在30分钟内大约消耗105卡路里.
如何做One Arm Dumbbell External Rotation – Standing
A standing single-arm dumbbell external rotation that targets the rotator cuff, especially the infraspinatus, to improve shoulder stability and strength.
💡 Instructions:
Stand tall holding a dumbbell in one hand, elbow bent at 90°, upper arm close to your side.
Keep your wrist straight and your forearm parallel to the floor.
Rotate your forearm outward, keeping your elbow glued to your side.
Move until you feel a stretch in your shoulder without twisting your torso.
Slowly return to the starting position and repeat before switching sides.
⚠️ Common mistakes:
Letting the elbow drift away from the body.
Twisting the torso instead of isolating the shoulder.
Using momentum instead of controlled movement.
Overextending the rotation and straining the joint.
你是教练吗？ One Arm Dumbbell External Rotation – Standing已经在Gymkee的550+个4K练习库中。几秒钟即可添加到你的计划中。
免费试用One Arm Dumbbell External Rotation – Standing锻炼的肌肉
所需器材
- 哑铃
One Arm Dumbbell External Rotation – Standing消耗的卡路里
卡路里计算器
MET 3卡路里 = MET × 体重 (kg) × 时间 (小时)
概览：One Arm Dumbbell External Rotation – Standing
- 类型
- 哑铃 练习
- 主要肌肉
- 肩袖
- 辅助肌肉
- 肩部
- MET值
- 3
- 卡路里（30分钟，70公斤）
- ≈ 105 cal
- 视频质量
- 4K，含男女示范
常见问题：One Arm Dumbbell External Rotation – Standing
One Arm Dumbbell External Rotation – Standing锻炼哪些肌肉？
One Arm Dumbbell External Rotation – Standing主要锻炼肩袖，辅助激活肩部。
如何正确做One Arm Dumbbell External Rotation – Standing？
A standing single-arm dumbbell external rotation that targets the rotator cuff, especially the infraspinatus, to improve shoulder stability and strength....
One Arm Dumbbell External Rotation – Standing适合初学者吗？
One Arm Dumbbell External Rotation – Standing的MET值为3，表明这是一项适合初学者的低强度练习。
做One Arm Dumbbell External Rotation – Standing需要什么器材？
One Arm Dumbbell External Rotation – Standing需要：哑铃。
One Arm Dumbbell External Rotation – Standing的好处是什么？
One Arm Dumbbell External Rotation – Standing强化肩袖，激活肩部，使用哑铃发展功能性力量。将其纳入你的训练计划，实现均衡的肌肉发展。
与One Arm Dumbbell External Rotation – Standing类似的练习有哪些？
与One Arm Dumbbell External Rotation – Standing类似的练习包括手臂圈 – 小到大、杠铃前举、杠铃肩上推举、Barbell Upright Row。这些替代练习锻炼相同的肌肉群。
One Arm Dumbbell External Rotation – Standing比手臂圈 – 小到大更好吗？
One Arm Dumbbell External Rotation – Standing和手臂圈 – 小到大都锻炼肩袖。One Arm Dumbbell External Rotation – Standing使用哑铃，而手臂圈 – 小到大提供不同的动作模式。最佳选择取决于你的目标。
替代练习
将One Arm Dumbbell External Rotation – Standing添加到你的训练计划
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