Barbell thrust.mp4

Barbell Thrust / 杠铃推举

The barbell thrust is an effective compound exercise that targets the following muscle groups: / 杠铃推举是一项有效的复合运动，主要锻炼以下肌群：

• Deltoids / 肩部三角肌
• Pectoralis Major / 胸大肌
• Triceps / 肱三头肌

Correct form and technique: / 正确的动作要领：

1. Stand with feet shoulder-width apart / 站姿时保持双脚与肩同宽
2. Grip the barbell at shoulder width / 握住杠铃时手臂与肩同宽
3. Keep core tight and back straight / 保持核心收紧，背部挺直
4. Press the barbell from chest level to overhead / 将杠铃从胸前向上推举至头顶
5. Move slowly with control and maintain proper breathing / 动作要缓慢可控，注意呼吸节奏

Important notes: / 注意事项：

• Beginners should start with light weights to master the form / 初学者建议先用轻重量熟悉动作
• Consult a professional trainer if you have shoulder injuries / 如有肩部伤病，请先咨询专业教练
• Avoid leaning back during the press / 推举过程中避免躯干后仰