💪 Mr. Kwan’s Gym｜第二集 – 啞鈴彎舉與推舉

💪 Mr. Kwan’s Gym｜第二集 – 啞鈴彎舉與推舉 Episode 2 – Dumbbell Curl & Press English: Welcome to Mr. Kwan’s Gym – Episode 2! 🏋️‍♂️ In this episode, we’ll focus on two fundamental dumbbell exercises: the dumbbell curl for your arms and the dumbbell press for your chest and shoulders. Key points: 1. For curls, keep your elbows close to your body and lift the dumbbells slowly ✋ 2. For presses, push the dumbbells upward while keeping your back straight 3. Maintain controlled movements, don’t swing the weights 4. Breathe out when pushing, inhale when lowering Following these steps ensures that your exercises are safe, effective, and build strength efficiently. Let’s curl and press our way to stronger arms and shoulders! 💪 --- 中文: 歡迎來到 Mr. Kwan’s Gym – 第二集！🏋️‍♂️ 本集將專注於兩個基本啞鈴動作：手臂彎舉和胸肩推舉，幫助你鍛鍊手臂、肩膀與胸部肌肉。 重點提示： 1. 彎舉時，肘部靠近身體，慢慢抬起啞鈴 ✋ 2. 推舉時，向上推啞鈴，同時保持背部挺直 3. 動作要穩定，不要搖晃啞鈴 4. 推舉時吐氣，下降時吸氣 按照這些步驟，可以確保你的動作安全、高效，並有效增強肌力。 跟著 Mr. Kwan 一起彎舉與推舉，打造更強壯的手臂與肩膀吧！💪