Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program.其他在本系列文章考察了若干演習，主要是從發展的角度全面肌肉建設的綱領。 Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuilders' training regimes.有時我們也理所當然的事情，特別是當它涉及到執行的基本練習，構成核心的最健美運動員的訓練制度。

It is useful, therefore, to describe in detail the processes involved in actually doing these exercises.這是有益的，因此，詳細描述所涉及的流程真正做這些練習。 This will help beginners to start out using the correct techniques before moving on to potentially more dangerous heavy weights.這將有助於初學者剛開始使用正確的技術，然後再進入到潛在的更加危險的重物。 If it also helps more experienced lifters to redress some of the little faults that have almost imperceptibly crept in over the years, all the better.如果它也可以幫助更多有經驗的選手，糾正一些小故障，已在不知不覺間悄悄多年來，就更好了。

In this article we'll take a close look at the wrist extension.在這篇文章中，我們將仔細查找在手腕的延伸。

(MUSCLES TARGETED: extensor carpi radialis, extensor carpi ulnaris) （肌肉靶向：橈側腕伸肌，尺側腕伸肌）

STARTING POSITION 起始位置

• Sit on the edge of a bench.坐在長凳的邊緣。
• Grasp the bar with a closed pronated grip at a width of roughly 8 to 12 inches.把握酒吧的封閉旋前控制在一個寬度大約8到12英寸。
• Position the feet and legs parallel to each other with the toes pointing straight ahead.位置的腳和腿相互平行的腳趾指向前方。
• Lean forward placing the forearms and elbows on the thighs.前傾把前臂和肘部的大腿。
• Move the wrists forward until they extend just beyond the patellae.手腕向前移動，直到他們把剛剛超出了軟化症。
• Allow the wrists to flex towards the floor.允許手腕彎曲對發言。

UPWARD MOVEMENT 向上運動

• Raise the bar by extending the wrists.提高標準，延長手腕。
• Extend the wrists as far as possible without moving the elbows or forearms.擴展手腕盡可能不移動手肘或前臂。

DOWNWARD MOVEMENT 向下運動

• Allow the wrists to slowly flex back to the starting position.允許彎曲手腕，慢慢回到起始位置。
• Repeat or finish set.重複或完成設置。

–About– ，關於-

By Richard Mitchell – Richard Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. 由理查德米切爾 -理查德米切爾是造物主的bodybuildingadvisor.com網站，提供信息指導和運動員各級健身經驗。 Go to轉到 Bodybuilding Advice健美忠告 to learn more about the issues covered in this article.更多地了解涉及的問題在本文中。

Source: 來源： Cool Biking Zone 酷騎自行車帶 – Your source for great cycling, sports and fitness articles! - 您的源偉大的自行車，體育和健身文章！