腹肌 腰腹核心 自重 #0001
3/4 Sit-Up
动作演示
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动作速览
- 目标肌肉
- 腹肌
- 身体部位
- 腰腹核心
- 所需器械
- 自重
- 主要协同肌
- 髋屈肌
协同肌群
髋屈肌 下背部
动作步骤
- 1
平躺，膝盖弯曲，双脚平放在地上。
- 2
将双手放在脑后，肘部朝外。
- 3
收紧腹肌，慢慢将上半身抬离地面，向前卷曲，直到躯干呈 45 度角。
- 4
在顶部停顿片刻，然后慢慢将上半身放回起始位置。
- 5
重复所需的重复次数。
English instructions（英文原版步骤）
- Lie flat on your back with your knees bent and feet flat on the ground.
- Place your hands behind your head with your elbows pointing outwards.
- Engaging your abs, slowly lift your upper body off the ground, curling forward until your torso is at a 45-degree angle.
- Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
- Repeat for the desired number of repetitions.
