臀肌 大腿 辅助器械 #1709
Assisted Lying Glutes Stretch
动作演示
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动作速览
- 目标肌肉
- 臀肌
- 身体部位
- 大腿
- 所需器械
- 辅助器械
- 主要协同肌
- 腘绳肌
协同肌群
腘绳肌
动作步骤
- 1
仰卧，双腿伸展。
- 2
弯曲右膝盖，将右脚踝放在左大腿上，就在膝盖上方。
- 3
用双手抓住左大腿，轻轻地将其拉向胸部。
- 4
保持拉伸 20-30 秒。
- 5
松开并在另一侧重复。
English instructions（英文原版步骤）
- Lie on your back with your legs extended.
- Bend your right knee and place your right ankle on your left thigh, just above the knee.
- Grasp your left thigh with both hands and gently pull it towards your chest.
- Hold the stretch for 20-30 seconds.
- Release and repeat on the other side.
