臀肌 大腿 弹力带 #0984
Band Lying Hip Internal Rotation
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 股四头肌
动作步骤
- 1
仰卧，双腿伸直，将阻力带绕在脚上。
- 2
弯曲膝盖并将其靠近胸部，双脚并拢。
- 3
慢慢向外旋转膝盖，使膝盖彼此远离，同时保持双脚并拢。
- 4
旋转结束时暂停片刻，然后慢慢回到起始位置。
- 5
重复所需的重复次数。
English instructions（英文原版步骤）
- Lie on your back with your legs straight and a resistance band looped around your feet.
- Bend your knees and bring them towards your chest, keeping your feet together.
- Slowly rotate your knees outwards, away from each other, while keeping your feet together.
- Pause for a moment at the end of the rotation, then slowly return to the starting position.
- Repeat for the desired number of repetitions.
