腹肌 腰腹核心 弹力带 #0971
Band Assisted Wheel Rollerout
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
- 弹力带
- 主要协同肌
- 下背部
协同肌群
下背部
动作步骤
- 1
跪在地板上，双手握住弹力带的手柄，手掌朝下。
- 2
将弹力带放在您面前的地面上，双手分开与肩同宽。
- 3
启动你的核心并缓慢地向前滚动轮子，在保持控制的同时尽可能地伸展你的身体。
- 4
在最远点暂停片刻，然后慢慢地将轮子向膝盖方向滚动，回到起始位置。
- 5
重复所需的重复次数。
English instructions（英文原版步骤）
- Kneel on the floor and hold the handles of the band with both hands, palms facing down.
- Place the band on the ground in front of you and position your hands shoulder-width apart.
- Engage your core and slowly roll the wheel forward, extending your body as far as you can while maintaining control.
- Pause for a moment at the furthest point, then slowly roll the wheel back towards your knees to return to the starting position.
- Repeat for the desired number of repetitions.
