股四头肌 大腿 辅助器械 #1713
Assisted Prone Lying Quads Stretch
动作演示
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动作速览
- 目标肌肉
- 股四头肌
- 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 臀肌
动作步骤
- 1
脸朝下躺在地上，双腿伸直。
- 2
弯曲左膝，用左手向后抓住左脚或脚踝。
- 3
轻轻地将左脚拉向臀肌，感受左股四头肌的拉伸。
- 4
保持拉伸 20-30 秒，然后放松。
- 5
右腿重复上述动作。
English instructions（英文原版步骤）
- Lie face down on the ground with your legs extended.
- Bend your left knee and reach back with your left hand to grab your left foot or ankle.
- Gently pull your left foot towards your glutes, feeling a stretch in your left quad.
- Hold the stretch for 20-30 seconds, then release.
- Repeat with your right leg.
