内收肌 大腿 自重 #1494
Butterfly Yoga Pose
动作演示
© Gym visual — https://gymvisual.com/
动作速览
- 目标肌肉
- 内收肌
- 身体部位
- 大腿
- 所需器械
- 自重
- 主要协同肌
- 腘绳肌
协同肌群
腘绳肌 腹股沟
动作步骤
- 1
坐在地板上，双腿伸到身前。
- 2
弯曲膝盖，将脚底并拢，让膝盖向两侧倾斜。
- 3
用手抓住脚踝或脚。
- 4
坐直并拉长脊柱。
- 5
轻轻地将膝盖压向地板，感觉大腿内侧有拉伸感。
- 6
保持这个姿势几个呼吸。
- 7
要放松，请慢慢抬起膝盖并伸展双腿。
English instructions（英文原版步骤）
- Sit on the floor with your legs extended in front of you.
- Bend your knees and bring the soles of your feet together, allowing your knees to fall out to the sides.
- Hold onto your ankles or feet with your hands.
- Sit up tall and lengthen your spine.
- Gently press your knees down towards the floor, feeling a stretch in your inner thighs.
- Hold this position for a few breaths.
- To release, slowly bring your knees back up and extend your legs.
