腹肌 腰腹核心 自重 #0003
Air Bike
动作演示
© Gym visual — https://gymvisual.com/
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
动作步骤
- 1
平躺，双手放在脑后。
- 2
将双腿抬离地面，并以 90 度角弯曲膝盖。
- 3
将右肘靠近左膝盖，同时伸直右腿。
- 4
返回起始位置，在另一侧重复该动作，将左肘拉向右膝盖，同时伸直左腿。
- 5
继续交替进行蹬踏动作，达到所需的重复次数。
English instructions（英文原版步骤）
- Lie flat on your back with your hands placed behind your head.
- Lift your legs off the ground and bend your knees at a 90-degree angle.
- Bring your right elbow towards your left knee while simultaneously straightening your right leg.
- Return to the starting position and repeat the movement on the opposite side, bringing your left elbow towards your right knee while straightening your left leg.
- Continue alternating sides in a pedaling motion for the desired number of repetitions.
