腹肌 腰腹核心 自重 #3204
Arms Overhead Full Sit-Up (Male)
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 下背部
动作步骤
- 1
平躺，膝盖弯曲，双脚平放在地上。
- 2
将手臂伸过头顶，保持伸直。
- 3
收紧腹肌，慢慢将上半身抬离地面，向前卷曲直到躯干直立。
- 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.
- Extend your arms overhead, keeping them straight.
- Engaging your abs, slowly lift your upper body off the ground, curling forward until your torso is upright.
- 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.
