臀肌 大腿 弹力带 #0991
Band Pull Through
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
将阻力带连接到地面上坚固的锚点上。
- 2
背对锚点站立，双脚与肩同宽。
- 3
向前迈一步，在弹力带中产生张力，保持膝盖稍微弯曲。
- 4
铰接臀部并将臀部向后推，保持膝盖轻微弯曲。
- 5
降低躯干直到与地面平行，感觉腿筋被拉伸。
- 6
向前推动臀部并挤压臀部以返回起始位置。
- 7
重复所需的重复次数。
English instructions（英文原版步骤）
- Attach a resistance band to a sturdy anchor point at ground level.
- Stand facing away from the anchor point with your feet shoulder-width apart.
- Step forward to create tension in the band, keeping your knees slightly bent.
- Hinge at the hips and push your glutes back, maintaining a slight bend in your knees.
- Lower your torso until it is parallel to the ground, feeling a stretch in your hamstrings.
- Drive your hips forward and squeeze your glutes to return to the starting position.
- Repeat for the desired number of repetitions.
