腹肌 腰腹核心 辅助器械 #0013
Assisted Lying Leg Raise With 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 股四头肌
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
启动你的核心并将双腿抬离地面，保持伸直。
- 4
抬起双腿，直到它们垂直于地面。
- 5
将双腿放低回到起始位置。
- 6
同时，将双腿向地面放下，保持伸直。
- 7
将双腿抬回到起始位置。
- 8
重复所需的重复次数。
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 core and lift your legs off the ground, keeping them straight.
- Raise your legs until they are perpendicular to the ground.
- Lower your legs back down to the starting position.
- Simultaneously, throw your legs down towards the ground, keeping them straight.
- Raise your legs back up to the starting position.
- Repeat for the desired number of repetitions.
