脊柱竖脊肌 背部 弹力带 #1010
Band Straight Leg Deadlift
动作演示
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动作速览
- 目标肌肉
- 脊柱竖脊肌
- 身体部位
- 背部
- 所需器械
- 弹力带
- 主要协同肌
- 腘绳肌
协同肌群
腘绳肌 臀肌
动作步骤
- 1
双脚分开与肩同宽站立，将弹力带绕在脚上。
- 2
双手握住弹力带，手掌朝向身体，手臂伸直。
- 3
收紧核心并保持膝盖轻微弯曲。
- 4
慢慢地以臀部为中心向前转动，保持背部挺直，挺胸。
- 5
将弹力带降低至地面，同时保持双腿伸直。
- 6
在底部暂停片刻，然后挤压臀肌和腿筋，回到起始位置。
- 7
重复所需的重复次数。
English instructions（英文原版步骤）
- Stand with your feet shoulder-width apart and place the band around your feet.
- Hold the band with both hands, palms facing your body, and keep your arms straight.
- Engage your core and maintain a slight bend in your knees.
- Slowly hinge forward at your hips, keeping your back straight and chest lifted.
- Lower the band towards the ground while keeping your legs straight.
- Pause for a moment at the bottom, then squeeze your glutes and hamstrings to return to the starting position.
- Repeat for the desired number of repetitions.
