腹肌 腰腹核心 自重 #2355
Arm Slingers Hanging Bent Knee Legs
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
- 肩部
协同肌群
肩部 背部
动作步骤
- 1
悬挂在引体向上杆上，双臂完全伸展，膝盖弯曲成 90 度角。
- 2
收紧核心并将膝盖抬向胸部，尽可能靠近肘部。
- 3
慢慢地将双腿放回起始位置。
- 4
重复所需的重复次数。
English instructions（英文原版步骤）
- Hang from a pull-up bar with your arms fully extended and your knees bent at a 90-degree angle.
- Engage your core and lift your knees towards your chest, bringing them as close to your elbows as possible.
- Slowly lower your legs back down to the starting position.
- Repeat for the desired number of repetitions.
