腹肌 腰腹核心 自重 #0006
Alternate Heel Touchers
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
- 腹斜肌
协同肌群
腹斜肌
动作步骤
- 1
平躺，膝盖弯曲，双脚平放在地上。
- 2
将双臂伸直至两侧，与地面平行。
- 3
收紧腹肌，将肩膀抬离地面，并将右手伸向右脚跟。
- 4
返回起始位置并在左侧重复，将左手伸向左脚跟。
- 5
继续交替进行所需的重复次数。
English instructions（英文原版步骤）
- Lie flat on your back with your knees bent and feet flat on the ground.
- Extend your arms straight out to the sides, parallel to the ground.
- Engaging your abs, lift your shoulders off the ground and reach your right hand towards your right heel.
- Return to the starting position and repeat on the left side, reaching your left hand towards your left heel.
- Continue alternating sides for the desired number of repetitions.
