腹肌 腰腹核心 辅助器械 #0012
Assisted Lying Leg Raise With Lateral Throw Down
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
- 辅助器械
- 主要协同肌
- 髋屈肌
协同肌群
髋屈肌 腹斜肌
动作步骤
- 1
平躺，双腿伸展，双臂放在身体两侧。
- 2
将双手放在臀部下方以获得支撑。
- 3
收紧腹肌，将双腿抬离地面，保持伸直。
- 4
双腿并拢的同时，将它们降低到一侧，直到离地几英寸。
- 5
暂停片刻，然后抬起双腿回到起始位置。
- 6
到另一侧重复该动作。
- 7
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 legs extended and your arms by your sides.
- Place your hands under your glutes for support.
- Engage your abs and lift your legs off the ground, keeping them straight.
- While keeping your legs together, lower them to one side until they are a few inches above the ground.
- Pause for a moment, then lift your legs back to the starting position.
- Repeat the movement to the other side.
- Continue alternating sides for the desired number of repetitions.
