臀肌 大腿 自重 #3214
Arms Apart Circular Toe Touch (Male)
动作演示
© Gym visual — https://gymvisual.com/
动作速览
- 目标肌肉
- 臀肌
- 身体部位
- 大腿
- 所需器械
- 自重
- 主要协同肌
- 腘绳肌
协同肌群
腘绳肌 股四头肌 小腿三头肌
动作步骤
- 1
双脚分开与肩同宽站立，双臂向两侧伸展。
- 2
保持双腿伸直，腰部向前弯曲，右手向下伸向脚趾。
- 3
当你向下伸展时，同时将左腿在身后伸直，保持平衡。
- 4
返回起始位置，重复该动作，左手伸向脚趾，右腿在身后抬起。
- 5
继续交替进行所需的重复次数。
English instructions（英文原版步骤）
- Stand with your feet shoulder-width apart and arms extended to the sides.
- Keeping your legs straight, bend forward at the waist and reach down towards your toes with your right hand.
- As you reach down, simultaneously lift your left leg straight up behind you, maintaining balance.
- Return to the starting position and repeat the movement with your left hand reaching towards your toes and your right leg lifting up behind you.
- Continue alternating sides for the desired number of repetitions.
