captains chair straight leg raise
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캡틴 의자에 등을 등받이에 대고 앉아서 팔뚝을 팔걸이에 올리십시오. 상체를 안정적으로 유지하고 등을 곧게 펴십시오. 복근을 긴장시키고 다리를 앞쪽으로 들어올리면서 곧게 펴십시오. 다리가 지면과 평행해질 때까지 또는 편안하게 들어올릴 수 있는 높이까지 계속 들어올립니다. 꼭대기에서 잠깐 멈춘 후 천천히 다리를 시작 위치로 내려놓습니다. 원하는 횟수만큼 반복합니다.
Sit on the captain's chair with your back against the backrest and your forearms resting on the arm pads. Keep your upper body stable and your back straight. Engage your abs and lift your legs up in front of you, keeping them straight. Continue lifting until your legs are parallel to the ground or as high as you can comfortably go. Pause for a moment at the top, then slowly lower your legs back down to the starting position. Repeat for the desired number of repetitions.
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