一、材料: 杠铃杆一支。废轴承盘或特制加厚杠铃片若干(厚8—10cm,重量大小不等)。 二、练习方法: 1.将杠铃杆竖在地面,非投掷臂握持其中部。 2.将轴承盘或加厚杠铃片加在杠铃杆的上端,投掷手拨动加在杆上的盘或片使之转动。 3.根据力量可采用不同重量和不同数量的盘或片。(如下图) First, the material: a barbell. Waste bearing plate or a number of special thickening barbell (thickness 8-10cm, weight range). Second, practice methods: 1. The barbell bar erected on the ground, non-throwing arm to hold its middle. 2. The bearing plate or padded barbell bar added to the upper end of the bar, throwing the hand to move the plate or piece added to the lever to make it rotate. 3. According to the strength can be used in different weights and different number of plates or tablets. (As shown below)