腹肌 腰腹核心 辅助器械 #1714
Assisted Prone Rectus Femoris Stretch
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
- 股四头肌
协同肌群
股四头肌
动作步骤
- 1
脸朝下躺在地上，双腿伸直。
- 2
弯曲右膝，用右手向后伸抓住右脚或脚踝。
- 3
轻轻地将右脚或脚踝拉向臀部，感受右大腿前部的拉伸。
- 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 face down on the ground with your legs straight.
- Bend your right knee and reach back with your right hand to grab your right foot or ankle.
- Gently pull your right foot or ankle towards your glutes, feeling a stretch in the front of your right thigh.
- Hold the stretch for 20-30 seconds.
- Release and repeat on the other side.
