腘绳肌 大腿 自重 #3193
Glute-Ham Raise
动作演示
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动作速览
- 目标肌肉
- 腘绳肌
- 身体部位
- 大腿
- 所需器械
- 自重
- 主要协同肌
- 臀肌
协同肌群
臀肌 下背部
动作步骤
- 1
调整臀肌提升机以适合您的身体。
- 2
将自己面朝下放在机器上，固定脚踝。
- 3
将双手放在胸前或交叉在胸前。
- 4
调动腿筋和臀肌，将上半身抬向天花板。
- 5
继续抬起，直到身体从头部到脚后跟成一条直线。
- 6
在顶部停顿片刻，然后慢慢将身体放回起始位置。
- 7
重复所需的重复次数。
English instructions（英文原版步骤）
- Adjust the glute-ham raise machine to fit your body.
- Position yourself face down on the machine with your ankles secured.
- Place your hands on your chest or cross them over your chest.
- Engage your hamstrings and glutes to lift your upper body up towards the ceiling.
- Continue lifting until your body is in a straight line from your head to your heels.
- Pause for a moment at the top, then slowly lower your body back down to the starting position.
- Repeat for the desired number of repetitions.
