臀肌 大腿 弹力带 #0980
Band Bent-Over Hip Extension
动作演示
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动作速览
- 目标肌肉
- 臀肌
- 身体部位
- 大腿
- 所需器械
- 弹力带
- 主要协同肌
- 腘绳肌
协同肌群
腘绳肌 下背部
动作步骤
- 1
将带子固定在脚踝高度的坚固锚点上。
- 2
背对锚点站立，双脚与肩同宽。
- 3
向后退一步，在弹力带上产生张力，保持膝盖稍微弯曲。
- 4
铰接臀部并向前倾斜，保持脊柱中立。
- 5
将右腿向后伸直，在顶部挤压臀部。
- 6
将右腿放回原位，然后换左腿重复此动作。
- 7
继续交替双腿达到所需的重复次数。
English instructions（英文原版步骤）
- Attach the band to a sturdy anchor point at ankle height.
- Stand facing away from the anchor point with your feet shoulder-width apart.
- Step back to create tension in the band, keeping your knees slightly bent.
- Hinge at the hips and lean forward, maintaining a neutral spine.
- Extend your right leg straight back, squeezing your glutes at the top.
- Lower your right leg back down and repeat with the left leg.
- Continue alternating legs for the desired number of repetitions.
