内收肌 大腿 自重 #1775
Side Plank Hip Adduction
动作演示
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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
- 腹斜肌
协同肌群
腹斜肌 臀肌
动作步骤
- 1
首先侧躺，双腿伸展并叠放在一起。
- 2
用前臂支撑自己，将肘部保持在肩膀正下方。
- 3
启动你的核心并将臀部抬离地面，从头到脚形成一条直线。
- 4
在保持侧平板支撑位置的同时，将上面的腿抬向天花板，保持笔直。
- 5
慢慢地将腿放回起始位置。
- 6
重复所需的重复次数，然后换边。
English instructions（英文原版步骤）
- Start by lying on your side with your legs extended and stacked on top of each other.
- Prop yourself up on your forearm, keeping your elbow directly below your shoulder.
- Engage your core and lift your hips off the ground, creating a straight line from your head to your feet.
- While maintaining the side plank position, lift your top leg towards the ceiling, keeping it straight.
- Slowly lower your leg back down to the starting position.
- Repeat for the desired number of repetitions, then switch sides.
