💪 Mr. Kwan’s Gym｜第三集 – 啞鈴側平舉與綜合動作

💪 Mr. Kwan’s Gym｜第三集 – 啞鈴側平舉與綜合動作 Episode 3 – Dumbbell Lateral Raise & Full Routine English: Welcome to Mr. Kwan’s Gym – Episode 3! 🏋️‍♂️ In this episode, we’ll focus on the dumbbell lateral raise to strengthen your shoulders, and then combine all previous exercises into a short, full dumbbell routine. Key points: 1. Lateral Raise: Lift dumbbells to shoulder height with slightly bent elbows ✋ 2. Keep your back straight and core engaged 3. Perform movements slowly and controlled 4. Combine curl, press, and lateral raise for a complete short workout 5. Breathe steadily: exhale when lifting, inhale when lowering Following these steps ensures a safe, effective, and efficient full-body dumbbell session. Let’s strengthen our arms, shoulders, and chest together! 💪 --- 中文: 歡迎來到 Mr. Kwan’s Gym – 第三集！🏋️‍♂️ 本集將專注於啞鈴側平舉，幫助你鍛鍊肩部肌肉，並將前兩集的動作整合成一套完整的短啞鈴鍛鍊流程。 重點提示： 1. 側平舉：手臂微彎，將啞鈴舉至肩膀高度 ✋ 2. 背部挺直，核心收緊 3. 動作要穩定、慢速進行 4. 將彎舉、推舉與側平舉組合成完整短鍛鍊 5. 呼吸要均勻：舉起時吐氣，放下時吸氣 按照這些步驟，可以確保你的全套啞鈴訓練 安全、高效又有效果。 跟著 Mr. Kwan 一起動起來，鍛鍊手臂、肩膀與胸部肌肉吧！💪 -